Healthy Living

Kristi Whitley

VITAMIN C

I know, borrrrring, but we can’t take this little, high-powered vitamin for granted!
 
When we think of antioxidants we usually think of super foods like blueberries, dark chocolate, and kale. Lil’ ole Vitamin C is a very potent antioxidant and serves to neutralize free radicals which is important in prevention of premature aging and all diseases. In addition to its antioxidant activity, Vitamin C is needed for forming a protein responsible for making skin, tendon, ligaments, and blood vessels. Also, it is important in wound healing, forming bones, teeth, and cartilage. Vitamin C is not made by the body or stored in the body so it has to be consumed in food or as a supplement.
 
Almost all foods contain some Vitamin C. Cooking and storage of foods denatures Vitamin C rendering it ineffective. Heat can destroy as much as 60% of the Vitamin C contained in food. So, don’t depend on a glass of bottled, pasteurized orange juice in the morning to supply you with all the Vitamin C you need in a day. Instead, opt for whole, fresh fruit for breakfast and something raw at every meal. 
 
If want to maintain good health or you are healing from a cold, virus, tough workout, acne, broken leg, cancer, or any other ailment, the therapeutic recommendation of 2,000mg per day is best. Supplement with 500mg four times a day. As you can imagine, compliance with this is very difficult especially if you are asymptomatic. That is why I recommend a mostly raw diet and fresh vegetable juices throughout the day for a steady intake of Vitamin C as well as every other vitamin and mineral.
 
The best food sources are vegetables followed by fruits, raw of course. One half of a large sweet pepper has 170mg of vitamin C. One orange has 70mg. In fact, black currants, papaya, and strawberries all have more Vitamin C than an orange.
 
As for supplements of Vitamin C, there must be a million. Just look for 500mg in a single tablet or dose and one from a reputable company. Buffered Vitamin C is easier on the stomach. Also, read the ingredients. You don’t want added sugar or other chemicals.
 
Don’t take this powerful old vitamin for granted! Get your C! Here’s a C-packed recipe that’s good for what ails you!
 
Raw Kale Salad with Pumpkin Seeds

Jennifer Brewer ,Delicious Living Magazine


This salad brings out the best in kale, a phytonutrient-rich food that provides more immune-enhancing vitamin C than other leafy greens. Dark green dinosaur (Tuscan) kale is less bitter than its curly-leaf cousin, but either type will work. Crunchy pumpkin seeds serve as more than a garnish—they contain zinc, a mineral that regulates the production of infection-fighting white blood cells.
 
Recipe Yield: 4 servings
Recipe Calories: 257
 
Recipe Ingredient Details:
1 bunch dinosaur or lacinato kale, stems removed and discarded, leaves thinly sliced
3 tablespoons extra-virgin olive oil
juice from 1 lemon
1 cup cherry tomatoes, halved
1/2 medium red onion, halved and thinly sliced
1 ripe avocado, cut into chunks
1/2 cup raw pumpkin seeds
 
Recipe Instructions:
In a large bowl, combine kale, olive oil, lemon juice, and a pinch of sea salt. Massage kale with your hands for a few minutes until it begins to break down and turn bright green.
 
Add remaining ingredients and season to taste with sea salt and pepper; toss gently to combine.
 
Serve cold or at room temperature.
 
Recipe Additional Notes:
PER SERVING: 257 cal, 21g fat (12g mono, 5g poly, 4g sat), 0mg chol, 6g protein, 12g carb, 3g fiber, 18mg sodium
Fri, 2012-11-09 17:05
Source URL: http://deliciousliving.com/recipes/raw-


All the best,
K

Matthew 4:4 (NIV)

Jesus answered, “It is written: ‘Man shall not live on bread alone, but on every word that comes from the mouth of God.