Vitamin C is always the answer

We could all use a boost of Vitamin C these days! Vitamin C helps protect us from infection, can help keep our skin smooth, heals wounds and cuts and assists in red blood cell formation and repair. The good news is we can get Vitamin C from a lot our regular day to day foods, including cantaloupe, grapefruit, oranges, papaya and strawberries. Rich vegetable sources include dark green leafy vegetables, sweet potatoes and red peppers.

The amount of vitamin C you need each day depends on your age. Average daily recommended amounts for different ages are listed below in milligrams (mg).

LIFE STAGE

Birth - 6 mos — 40 mg

Infants 7-12 mos—50 mg

Children 1 -3 years—15 mg

Children 4-8 yrs—25 mg

Children 9-13 years—45 mg

Teens 14-18 years (boys)—75 mg

Teens 14-18 years (girls)—65 mg

Adults (men)—90 mg

Adults (women)—75 mg

Pregnant Teens—80 mg

Pregnant Women—85 mg

Breastfeeding Teens—115 mg

Breastfeeding Women—120 mg

If you're looking for a way to get more Vitamin C into your diet try out this Super Vitamin C Smoothie - it's delicious and just the thing to drink when you're feeling under the weather! 

Ingredients

1/2 cup frozen mango

1/2 cup frozen strawberries

1/2 cup frozen pineapple

1/2 cup frozen banana

2/3 cup non-dairy milk or orange juice

1 tablespoon golden ground flax seed

1/4 cup blackberries

Place the frozen mango, strawberries, pineapple, and banana in the blender. Let the frozen fruit sit for a few minutes so that it softens slightly - it will be easier to blend. 

Add the ground flax seed and non-dairy milk, and blend on high speed until very smooth. 

Pour into a glass and top with blackberries, chia seeds, or anything else you desire!

Recipe Notes

To really up the vitamin C content, you can use orange juice instead of non-dairy milk.

You can use fruit that isn't frozen, but your smoothie won't be thick and creamy.

Drink immediately - it will separate if you try to save it in the refrigerator.