Vitamin C enriched recipes

On Vitamin C Day, try out 4 vitamin C enriched recipes, which are not only healthy but cooling and refreshing as well

By Preethi Rahul, dietician

Environmental pollution, dust, stress all take a toll on our system. That is why it is essential to take a diet rich in anti-oxidants. Vitamin C is a water-soluble anti-oxidant vitamin. It is got through the diet, as our body cannot produce it. It helps the body in collagen synthesis, which helps to maintain skin health; improves immunity; heals wounds; increases iron absorption and maintains bone and teeth health. Vitamin C helps to combat high blood pressure, gallbladder disease, stroke, some cancers, heart disease and diabetes.

Evidence suggests that many people may be mildly deficient in vitamin C, although serious deficiencies are rare in industrialized countries. Signs of vitamin deficiency include dry and splitting hair; bleeding gums; rough, dry, scaly skin; decreased wound-healing rate, easy bruising; nosebleeds; and poor resistance power.

Food sources
Excellent sources of vitamin C include gooseberries, oranges, green peppers, papaya, grapefruit, cantaloupe, strawberries, kiwi, mango, broccoli, tomatoes, Brussels sprouts, leafy vegetables, cauliflower, cabbage, and citrus juices or juices fortified with vitamin C. Potatoes, berries and pineapple are also rich sources of vitamin C.

Vitamin C is sensitive to light, air, and heat. It gets oxidized rapidly. For maximum absorption of Vitamin C, have fruits and vegetables in raw or very slightly cooked form.

Vitamin- C enriched recipes:

Gooseberry-raw mango juice
A cool drink for the hot summers. It will cool the system, detox the body and make you feel rejuvenated

Serves: 2
Preparation time: 5 mins

  • 5 Gooseberries
  • ½ Small raw mango
  • ½ Lemon sized piece of jaggery
  • Salt and chat masala as per taste

After pitting the seeds, grind the gooseberries and raw mango with a little water. Mix in the jaggery, salt and chat masala. Serve chilled.

Capsicum-sprouts salad
This would be a great summer salad and help in digestion due to the fibre content.

Serves: 3
Preparation time: 10 minutes

  • ½ packet mixed sprouts
  • 1 small red and green capsicum
  • 1 small tomato
  • 2tsp honey
  • ¼ tsp vinegar
  • Salt and pepper as per taste

Dice the capsicum and tomatoes and put in a large bowl. Add in the sprouts. Mix the honey and vinegar well to make the dressing. Add in the salt and pepper. Toss well and serve.

Citric mint punch
Get the tangy kick with a refreshing mouth feel.

Serves: 2 tall glasses
Preparation time: 5 minutes

  • 5 Strawberries
  • 10 Mint leaves
  • 2 Sweet lime
  • 1 Orange
  • 1 Lemon wedge

Peel the orange and sweet lime and remove the seeds. Blend them in a mixer. Add in the strawberries and mint leaves and blend for another 2 minutes. Serve chilled in a tall glass with a lemon wedge.

Potato- broccoli soup
A unique immune boosting cold soup, which is worth a try in the summer!

Serves: 4
Preparation time: 20 minutes

  • 2 Potatoes
  • 1 Medium sized broccoli
  • 1 Tablespoon fresh cream
  • Salt, pepper and oregano as per taste

Clean the broccoli well and steam it along with the potato pieces. Let it cool and blend in a mixer. Add the blended mixture to a soup pot along with 2.5 cups of water. Boil well, add in the fresh cream and spices and cool. Serve cold.

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