Boost Your Immune System with Vitamin C & Sprouts
Greetings from Awakenings Health! As we transition into the cooler months, it’s more important than ever to support our immune systems. With kids back in school and many of us returning to indoor work environments, stress levels are on the rise, and our immune defenses can take a hit. But fear not—there are delicious, nutritious ways to boost your vitamin C intake and stay healthy!
Why Vitamin C?
Vitamin C is a powerful antioxidant that helps protect your cells from damage, improves the absorption of iron from plant-based foods, and supports a healthy immune system. It’s essential for the growth, development, and repair of all body tissues. Plus, it plays a key role in many bodily functions, including the formation of collagen, absorption of iron, and maintenance of cartilage, bones, and teeth.
Foods High in Vitamin C
You don’t have to look far to find foods rich in vitamin C. Here are some top sources:
- Oranges and lemons
- Kiwis
- Strawberries
- Pineapples
- Bell peppers
- Broccoli
- Brussels sprouts
- Sprouts (like broccoli, alfalfa, mung bean, sunflower and radish)
Daily Dosage Recommendations
Knowing how much vitamin C you need daily is crucial. Here are the recommended daily dosages:
- Children (1-3 years): 15 mg
- Children (4-8 years): 25 mg
- Children (9-13 years): 45 mg
- Teens (14-18 years): 65-75 mg
- Adults (19+ years): 75-90 mg
- Pregnant women: 85 mg
- Breastfeeding women: 120 mg
A Delicious Vitamin C-Loaded Recipe
To help you get your daily dose of vitamin C, we’ve prepared a heartwarming recipe that’s perfect for the fall season. Introducing our Vitamin C-Loaded Veggie Soup!
Ingredients
- 1 cup chopped broccoli
- 1 cup chopped bell peppers
- 1 cup quartered Brussels sprouts
- 1/2 cup chopped carrots
- 1/2 cup chopped celery
- 1 cup chopped zucchini
- 1 cup chopped tomatoes
- 4 cups vegetable broth
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- In a large pot, heat olive oil over medium heat. Add garlic and sauté until fragrant.
- Add broccoli, bell peppers, Brussels sprouts, carrots, and celery. Sauté for 5 minutes.
- Pour in the vegetable broth and bring to a boil.
- Reduce heat to a simmer and cook for 15-20 minutes, or until vegetables are tender.
- Add zucchini and tomatoes and cook for an additional 5 minutes.
- Season with salt and pepper to taste.
- Garnish with fresh parsley before serving.
The Power of Sprouts
Sprouts are a fantastic addition to your diet, offering numerous health benefits. They are incredibly rich in nutrients, including vitamins A, B, C, and E. They also provide a good amount of iron, calcium, and fiber. Whether you choose alfalfa, mung bean, or radish sprouts, you’re in for a nutritional boost.
While you can purchase sprouts from your local grocery store, growing them at home is a cost-effective and rewarding option. Stay tuned for our “How to Grow Sprouts” video tutorial, exclusively for our Awakenings Online membership, coming this October!
Interesting Facts about Vitamin C
- Supports immune function by encouraging the production of white blood cells.
- Promotes healthy skin by aiding in collagen synthesis.
- Improves iron absorption from plant-based foods, reducing the risk of anemia.
- Reduces the duration and severity of colds when taken regularly.
At Awakenings Health, we are committed to helping you stay healthy and vibrant all year round. Load up on vitamin C with these tips and recipes, and keep an eye out for our upcoming video tutorial on growing sprouts at home!
Stay healthy and happy,
The Awakenings Health Team
P.S. Don’t forget to check out our online membership for exclusive content and resources to support your wellness journey.