Benefits of Vitamin C

How much you need, and why, plus foods high in vitamin C

Benefits of Vitamin C
Vitamin C helps your body metabolize proteins into energy, boosts your immune system, builds collagen in your skin, promotes healing, and aids in joint repair. It also helps keep your arteries young and prevents fatty plaque buildup on blood vessel walls. Wow!

Recommended Amount: How Much You Need
To prevent vitamin C deficiency, government guidelines recommend a daily dose of 90 milligrams (mg) for men, 75 mg for women. NutriFitweight recommends that you get 1,200 mg of vitamin C per day from food and supplements to make you younger. This higher amount not only prevents deficiency but also helps prevent disease and needless aging.

Good Sources of Vitamin C
Many fruits and vegetables are naturally high in vitamin C, so make sure to include plenty of these in your diet:

Peaches, frozen and sweetened (1 cup)	235 mg
Red bell pepper, raw (1 medium)	152 mg
Broccoli florets, cooked (1 cup)	101 mg
Strawberries (1 cup)	97 mg
Green bell pepper, raw (1 medium)	96 mg
Papaya (1 cup)	86 mg
Kiwifruit (1 medium)	70 mg
Orange (1 medium)	70 mg
Cantaloupe (1 cup)	59 mg
Mango (1 medium)	57 mg
Brussels sprouts, cooked (4 medium)	52 mg

Try these recipes for a healthy helping of vitamin C:

• Frozen Strawberry-Peach Pops
• Red Pepper and Goat Cheese Frittata
• Roasted Broccoli with Lemon
• Sweet and Sour Tofu
• Banana-Kiwi Salad

WHAT’S FOR DINNER ?!

Rosemary and Lemon Baked Chicken

Garlic, rosemary and lemon perk up simple baked chicken. Add cubed potatoes to the roasting pan and your side is built-in. For something green on the plate, peas or steamed spinach would be nice.

Prep Time:

0 mins

Total Time: 

55 mins

SERVES 4

INGREDIENTS

• 2 pound chicken thighs and drumsticks, or other chicken pieces, about 8
• 2 tablespoons olive oil
• 1 lemon cut into 8 slices
• 4 sprigs rosemary, halved
• 8 cloves garlic, lightly smashed and peeled

 

Directions

Preheat oven to 400°F with a rack in upper third.

Season chicken with 1 teaspoon salt and ½ teaspoon pepper and put in a small (9- by 13-inch) roasting pan. Add remaining ingredients and toss together to coat everything lightly with oil. 

Arrange the chicken skin side up and put a lemon slice on top of each piece.
Bake until chicken is cooked through, 35 to 40 minutes.

Turn broiler on and broil 5 minutes to brown chicken and lemons.
Note: While the lemons and rosemary will have perfumed the chicken with their flavor, they are now decorative. Make sure your guests eat the delicious tender garlic though.

Tip: You can use skinless chicken pieces for a lower fat version.
Variations: Add complementary vegetables to the dish while tossing, such as olives, cherry tomatoes, artichoke hearts, or cubed potatoes (add an extra tablespoon olive oil with the potatoes).

about this recipe

Forget finicky chopping. Here lemon slices, rosemary sprigs and crushed garlic cloves are tossed with chicken pieces in a roasting pan and baked. The bold elements add drama to the dish so feel free to bring the roasting pan to the table.