Vitamin C

With cold season coming into full swing, it’s important to know what you’re putting into your body. Vitamin C, also known as ascorbic acid, is a vitamin that is commonly grouped together with other common cold comforts including a warm bowl of chicken noodle soup or a steaming cup of tea. But do you really know what Vitamin C is all about and why it’s become such a health cliche?

What is it? 

Vitamin C is a water-soluble vitamin that is necessary for normal growth and development. The body does not make Vitamin C on its own and it does not store Vitamin C.

Health Benefits

This vitamin is needed for growth and repair of tissues in all parts of your body. It is needed for healthy skin, bones, and teeth. Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals.

Food Sources

Vitamin C can be found in bell peppers, citrus fruits, broccoli, cauliflower, kale (dark leafy vegetables), tomatoes, berries, guava, papaya, kiwi, and mango.

Now that you know your facts, check out this great Vitamin C-rich recipe!

Citrus Spinach Salad



  • 3 ruby red grapefruit
  • 1 pkg. fresh spinach
  • ½ small red onion, thinly sliced
  • 1 avocado
  • ½ cup walnuts

Papaya Dressing

  • ½ small papaya
  • 2 tbsp. vegetable oil
  • 2 tbsp. rice vinegar
  • 1 tbsp. granulated sugar
  • 1 tsp. Dijon mustard
  • ¼ tsp. salt & pepper


  1. Blend together peeled and seeded papaya, vegetable oil, rice vinegar, sugar, mustard, and salt and pepper until smooth.
  2. Cut off rind and outer membrane of grapefruit. Cut small pieces of fruit.
  3. In a large bowl, add spinach, onions, and sliced avocado. Add grapefruit and walnuts on top. Drizzle with dressing.

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