Better Nutrition August 2020

EATING 4 HEALTH *
Sounds pretty
important, right?
Lucky for us, some
of summer’s freshest
foods are packed with
this powerful nutrient.
Here are eight of the best
(all DVs are based on
January 2020 updated
recommendations of
90mg for adults):
44 • AUGUST 2020
foods & meals that heal
Get More Vitamin C
Here are 8 great sources of this key nutrient that aren’t oranges.
BY LISA TURNER
You may take vitamin C for granted—it’s one of those ho-hum nutrients most
of us forget about unless it’s winter, and you’re battling a cold. But this crucial
antioxidant plays a profound, year-round role in our health. Some of its most
important benefits:
Strong, healthy joints. Vitamin C regulates the synthesis of the structural
protein collagen, involved in building joint cartilage—especially important
during summer when hiking, biking, running, and other activities can take
a toll on joints. Studies also suggest that vitamin C improves healing of soft
tissue and tendon injuries.
Glowing skin. The role of vitamin C in collagen production, plus its powerful
antioxidant benefits, makes it essential for healthy, youthful skin. Studies
show that vitamin C helps diminish the appearance of fine lines and wrinkles,
protects skin from free-radical damage, and promotes faster wound healing.
Travel insurance. Your immune system can use some insurance before a summer
vacation. Vitamin C supports several components of the immune system, and
studies link deficiencies with impaired immunity and higher susceptibility
to infections. Plus, if you do get sick on your summer trip, vitamin C can ease
symptoms and shorten the duration of colds and respiratory tract infections.
A healthy heart. Summer heat, humidity, and exercise put stress on your
heart—keep yours strong with vitamin C. It’s linked with healthy cholesterol
levels and improved blood vessel health, and many studies show that a high
intake of vitamin C can reduce the risk of—and death from—heart disease.
Eye protection. Vitamin C supports the health of blood vessels in the eye and
protects against UV damage—especially important when you’re spending more
time in the sun. Additionally, studies suggest that vitamin C lowers the risk of
developing cataracts and, when taken with other essential nutrients, slows the
progression of age-related macular
degeneration (AMD) and loss of
visual acuity.
1Papayas
* One cup, cubed = 87 mg
* DV: 97 percent
Recipe Tips: Sprinkle cold papaya wedges
with chili powder and fresh lime juice; toss
papaya cubes with blackberries, baby
arugula, olive oil, and crumbled feta cheese;
purée papaya with pineapple cubes and
coconut milk for a tropical smoothie.
2
Yellow peppers
* One cup, chopped = 274 mg
* DV: 304 percent
Recipe Tips: Sauté yellow peppers, leeks,
and garlic, then purée with fresh basil
for a colorful alternative to tomato sauce;
grill halved yellow peppers then stuff with
quinoa, black beans, chopped tomatoes,
and avocado cubes; purée yellow peppers,
yellow tomatoes, green onions, cucumber,
and cilantro into a fresh, bright gazpacho.
3Broccoli
* One cup, cooked = 101mg
* DV: 112 percent
Recipe Tips: Cut broccoli into thin spears,
brush with olive oil, sprinkle with garlic
powder and cumin, and grill until tender;
simmer broccoli florets and yellow onions in
stock, then purée with coconut milk and chill
for a creamy soup; toss small broccoli florets
with baby spinach, shaved red cabbage,
grated carrots, and chopped strawberries,
and dress with a lemon-olive oil vinaigrette.
4Cantaloupe
* One cup, cubed = 58mg
* DV: 64 percent
Recipe Tips: Purée cantaloupe cubes with
fresh peaches and minced thyme and freeze
in an ice cream maker; toss diced cantaloupe
with minced serrano peppers, red bell
peppers, red onion, cilantro, and lime juice
for a zesty salsa; make a breakfast bowl
with cantaloupe balls, blueberries, Greek
yogurt, and low-sugar granola.
Photo: adobestock.com