By United Supermarkets Dietitian Team
We’ve all heard how important vitamins and minerals are for our health. One vitamin we hear a lot about, especially during cold and flu season, is Vitamin C. Vitamin C has many different roles in our bodies, the one we probably hear most about is immune support. Vitamin C is also required for collagen synthesis which is an important component of connective tissues (ligaments, tendons). Vitamin C is an important antioxidant in the body and research is being conducted to determine if vitamin C limits the effects of free radicals in the body1.
So how much vitamin C do we actually need daily? That depends on age and the health status of the person. Typical adult (19+ years) males need 90 milligrams daily while adult females need 75 milligrams daily. Children and teens require anywhere from 15-75 milligrams depending on age and gender. People who smoke or have underlying health conditions (like some malabsorption issues) may require more vitamin C than the general population.
Where can we get our vitamin C? Vitamin C is naturally found in some foods, it can be added to others through a process called fortification, and it can be taken as a daily supplement. Vitamin C can be found in many fruits and vegetables. Bell peppers (1/2 cup) and orange juice (3/4 cup) provide over 90 milligrams of vitamin C per serving, that’s over 100% of the daily value. Citrus fruits like oranges, grapefruit and its juice are good sources of vitamin C, along with tomato juice, kiwifruit, and broccoli. Eating a variety of fruits and vegetables (think Eat the Rainbow) can help provide the vitamin C needed by the body.
Adding fruits and vegetables to different meals are great ways to incorporate more vitamin C in the diet. This sheet pan sausage and pepper recipe requires little preparation, is easy to make, and ultimately delicious. Not only is this recipe full of vegetables that are a great source of vitamin C, it is also a good source for protein, and can be served in a variety of ways. Give it a try today!
1 Sheet Pan Sausage and Peppers
What You Need
- 1 pkg. Chicken Apple Sausage
- 4 bell peppers, any color
- 1 medium onion
- 1 sweet potato
- Optional: 1 head lettuce, 1 pkg whole grain buns
- Optional Toppings: Dijon mustard, sauerkraut, pickled onions
How It’s Made
Preheat oven to 350 degrees.
Spray pan with olive oil.
Dice peppers, onions, and sweet potatoes into a similar size.
Slice Sausages in coins.
Cook for 30 minutes.
Load ingredients into a salad, a hotdog or hamburger bun, or on a plate to enjoy.
Add optional toppings.
