The DeLish Bite

Lindsay Evans blogs about food, entertaining and her favourite recipes for Green Living.

Vitamin C is a water-soluble nutrient that is essential for normal growth and development. As it cannot be stored in the body, it is easily excreted in urine when there is excess that is not needed. Vitamin C has several essential functions in the human body. It is required for the growth and repair of tissues and It is essential for forming collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. Vitamin C also helps heal wounds, repair cartilage, bones, and teeth and helps the absorption of Iron in the body. A good supply of Vitamin C is also one of your best defenses against a cold or the flu. Vitamin C is one of many powerful antioxidants, which help protect our bodies against free radical damage and therefore many cancers. Sources of Vitamin C: Oranges: Oranges are one of natures the best sources of Vitamin C. One medium orange contains 70 mg of vitamin C and 62 calories. In addition, 3/4 of a cup of orange juice contains 61-93 mg of vitamin C and 79-84 calories. Add orange slices to an Asian cashew salad or fruit salad with your morning breakfast! Sweet Red Peppers: Talk about bang for your buck. One half cup of raw red sweet pepper contains 142 mg of vitamin C and a mere 20 calories. Add red pepper strips to salads, sandwiches or yummy chicken and bean fajitas. Grapefruit Juice: With close to the same amount of Vitamin C as sweet peppers, Grapefruit are an excellent source of this powerful antioxidant. One large grapefruit has 50-70 mg vitamin C and 71-86 calories. ½ a grapefruit sprinkled with a little sugar is a sweet addition to your morning breakfast or try segmenting one and tossing it in salads. Guava Fruit: is rich in vitamin C -- one half cup of the fruit contains 188 mg of vitamin C and 56 calories. Kiwi: New Zealand’s own fruit has an abundant supply of Vitamin C. One medium kiwi contains 70 mg of the nutrient and 46 calories. Kiwi is a great addition to your morning fruit and yogurt bowl or sliced over pancakes along with pineapple for a tropical twist. Strawberries: Strawberries are full of fiber and antioxidants, including vitamin C. A half-cup of strawberries contains 49 mg of the vitamin and 27 calories. Try adding fresh or frozen strawberries to a blender along with other berries, yogurt, milk and ice for a refreshing and healthy smoothie. Broccoli and Brussel Sprouts: Although you might have a tough find selling these to your kids, a half-cup of cooked Brussels sprouts offers 48 mg of vitamin C and 28 calories and 1 cup of broccoli contains 123 mg of Vitamin C. For a modern take on those brussel sprouts try thinly slicing and sautéing in some butter or olive oil with pancetta and almond slices. 

Other excellent sources of vitamin C include parsley, watermelon, lemons, papaya, cauliflower, kale, mustard greens, spinach and tomatoes. Image courtesy of ../orangelg.jpg