Do you understand how very important vitamin C is to your well being? Vitamin C, also called ascorbic acid, is an important nutrient and antioxidant.

Here’s how vitamin C helps your physique:

• Assists in forming blood vessels, cartilage, muscle, collagen in bones and absorbing iron.
• Helps your cells combat free radicals, that are molecules produced when your physique breaks down or is uncovered to tobacco smoke or radiation from the solar.
• Promotes the therapeutic course of.
• Protects towards coronary heart illness and most cancers.

Vitamin C is not made in your physique, so you’ll want to eat meals which are good sources of this nutrient. A vitamin C deficiency can result in a illness referred to as scurvy, which may trigger anemia, bleeding gums, bruising and poor wound therapeutic.

The really helpful quantity of vitamin C is 90 milligrams a day for grownup males and 75 milligrams a day for grownup girls. Most individuals can get sufficient vitamin C from a wholesome, balanced weight loss program. If you take vitamin C dietary supplements, discuss together with your healthcare workforce, since an excessive amount of vitamin C can have uncomfortable side effects and trigger medicine interactions.

Citrus and drugs interplay

Grapefruit and different citrus fruits, similar to Seville oranges, can intrude with a number of sorts of prescriptions. The severity of the interplay differs relying on the particular person, medicine and quantity of grapefruit or grapefruit juice you eat. If you could have questions, discuss together with your healthcare skilled or pharmacist. Be certain to learn the data supplied together with your prescription or over-the-counter medicine.

How to get your vitamin C

You can discover vitamin C in citrus fruits, together with oranges, clementines, pineapple, grapefruit, lemons and limes. Berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli and spinach are also good sources.

Incorporating meals wealthy in vitamin C into your day by day routine could also be simpler than you assume. Many of those vegatables and fruits may be saved at room temperature for a number of days.

An orange or a number of clementines make a straightforward grab-and-go snack. Add a lemon or lime to your water to extend taste in addition to vitamin C. Citrus and different vitamin C meals brighten major dishes, salad dressings, desserts and drinks.

Although citrus fruits are sometimes out there all year long, some citrus varieties are at their peak through the winter months:

• Oranges
  Depending on the range, they’re finest from November via April.
• Clementines
  These easy-to-peel fruits are at their sweetest and juiciest from November via January.
• Grapefruits
  The season for ruby reds runs from October via April,. darkish purple grapefruit is finest from November via March. whereas the season for white grapefruit is from November via February.

Citrus-centric recipes to spice up vitamin C

These recipes, with their deal with citrus, are excessive in vitamin C:

Citrus Salad

By Mayo Clinic

Serves 4

2 oranges
1 purple grapefruit
2 tablespoons orange juice
2 tablespoons olive oil
1 tablespoon balsamic vinegar
4 cups blended greens
2 tablespoons pine nuts
2 tablespoons chopped mint for garnish (optionally available)

Working with one piece of fruit at a time, reduce a skinny slice off the highest and backside, exposing the flesh. Stand the orange upright and, utilizing a pointy knife, reduce off the peel, following the contour of the fruit and eradicating all the white pith and membrane. Holding the orange over a small bowl, rigorously reduce alongside each side of every part to free it from the membrane. As you’re employed, discard any seeds and let the sections and any juice fall into the bowl. Repeat with the remaining fruit.

In a separate bowl, whisk collectively the orange juice, olive oil and vinegar. Pour the combination over the fruit segments and toss gently to coat evenly. To serve, divide the greens on every plate, prime with fruit and dressing, and sprinkle every with 1/2 tablespoon of pine nuts. Garnish with chopped mint and serve instantly.

Nutrition per serving (1 cup greens and about 1/2 cup fruit): 166 energy, 10 grams fats, 17 grams whole carbohydrate, 3 grams fiber.

Roasted purple bell pepper pineapple salsa

By Mayo Clinic

Serves 4

1/2 cup chopped roasted purple bell pepper
1 cup chopped pineapple
1/4 cup finely chopped recent cilantro
1/4 cup finely chopped purple onion
2 tablespoons diced jalapeño pepper
2 teaspoons honey
1/4 teaspoon salt

In a medium bowl, mix all substances and blend nicely. Cover and refrigerate till served.

Nutrition per serving (1/4 cup): 40 energy, 40 grams whole fats, 125 milligrams sodium, 10 grams whole carbohydrate, 1 gram fiber, 1 gram protein.

Make a meal with different vitamin C-boosting recipes from Mayo Clinic:

Amanda Halls is a registered dietitian nutritionist in Nutrition Services in Lake City, Minnesota.