How Vitamin C Supports a Healthy Immune System

    Vitamin C is best known for supporting our immune systems. Otherwise known as ascorbic acid, it is a water-soluble vitamin that our bodies cannot produce on their own. It is essential that we consume it in our diet to experience its benefits.

Health Benefits

    Vitamin C is necessary for growth and repair of body tissues. It aids in wound healing and plays a role in keeping skin, gums, and cartilage healthy. It also acts as an antioxidant to support healthy aging and reduce the risk of developing chronic diseases and cancers. Studies also show that although it may not prevent the onset of common colds, supplementing with vitamin C can decrease the duration and severity of symptoms.

Food Sources

    Vitamin C is present in a large variety of dietary sources, especially fruits and vegetables. Excellent sources include, but are not limited to, citrus fruits, tomatoes, potatoes, strawberries, bell peppers, broccoli, Brussels sprouts, and kiwis. Both raw and cooked foods provide vitamin C, but prolonged storage or heating the foods can reduce its levels. To minimize nutrient depletion, consume produce shortly after purchasing it and cook the foods for short durations. Vitamin C can also enhance the body's absorption rates of iron derived from plant foods. Pairing vitamin C rich foods with iron rich foods like beans, spinach, and quinoa is an excellent strategy for increasing iron absorption from that dietary source. 

Source: https://www.eatright.org/health/essential-nutrients/vitamins/how-vitamin-c-supports-a-healthy-immune-system

Sun-Dried Tomato-Olive Hummus Recipe

Hummus-an ancient food that comes from the Middle East-has become a staple in many regions of the world. It is a spread comprised of chickpeas and other flavorful add-ins. This recipe combines yogurt, sun-dried tomatoes, kalamata olives, herbs and spices to make a rich hummus that is perfect as a spread, dip, or even on its own!

Ingredients:

• 30 ounces canned chickpeas, drained
• 1/2 cup plain low-fat yogurt
• 1/4 cup lemon juice
• 2 tablespoons olive oil
• 2 cloves garlic, chopped
• 1 teaspoon cumin
• 1/2 cup sundried tomatoes, chopped (without oil)
• 14 cup kalamata olives, sliced
• 2 tablespoons cilantro or parsley, chopped
• 2 tablespoons pine nuts (optional)
• 1 teaspoon paprika (optional)

Directions:

1. Wash your hands.
2. Blend together chickpeas, yogurt, lemon juice, olive oil, garlic, and cumin until smooth.
3. Combine in tomatoes, olives, and cilantro or parsley by stirring until all incorporated. 
4. Refrigerate for at least one hour.
5. Top with pine nuts and/or paprika.
6. Serve and enjoy!

Nutrition Information:

• Serving Size: 1/4 cup  |  Serves: 12  |  Calories: 100  |  Total Fat: 3.5 grams  |  Saturated and Trans Fat: 0 grams  |  Total Carbohydrate: 13 grams  |  Dietary Fiber: 3 grams  |  Protein: 4 grams

Source: https://www.eatright.org/recipes/snacks-and-sides/sun-dried-tomato-olive-hummus-recipe

Build A Healthy Salad

 What you add to your salad and how much you add to it can be a make-or-break decision. Here are some nutritious and delicious things to add to your salad to make it that much healthier. 

1. Edible flowers, such as roses and violets, can add a pop of color and bring a ton of flavor.  
2. Herbs are packed with flavor and make a great addition to salads. Whether it is a sprinkle on top or as a part of a vinaigrette or dressing! 
3. Avocados a good source of heart-healthy monounsaturated fat and contain several vitamins and minerals, including vitamin E and potassium, and are high in dietary fiber. Avocados are versatile, chop them up as a garnish or puree them into a dressing. 
4. Nuts and seeds provide unique textures and flavors. 
5. Beans are a great source of lean protein.  
6. Homemade whole-wheat croutons are a great way to get in dietary fiber. 
7. Quinoa or bulgar are also a great addition to salads as they bring the best of both food groups to the table. 
8. Cheese is a good source of calcium and vitamin D. 
9. Eggs are also a great source of vitamin D and make a tasty addition to salads when prepared hard boiled. 
10. Fresh or dried fruits create a delicious flavor combination with many salads! 

Try experimenting with different flavors, colors, and textures within your salads while being mindful of your portion sizes; variety is key. 

Source: https://www.eatright.org/food/food-preparation/cooking-tips/build-a-healthy-salad 

Staying Away From Fad Diets

    Societal pressures to be lean have caused millions of people to try fad diets and buy questionable weight loss products. Unfortunately, these attempts are often unsuccessful. Weight loss can be tricky to navigate, but it is simpler if people remember this: if something sounds too good to be true, it probably is. There is no magic food or product that will burn copious amounts of fat or influence your genetics. In fact, some products may contain ingredients that can be harmful. Do not engage in any diet plans or products that claim the following: 

• Rapid Weight Loss: Losing weight rapidly increases your chances of losing muscle instead of fat. It also increases your risk of regaining the weight, losing hair, being dehydrated, and experiencing gallstones. Instead, focus on eating high quality foods that make you feel nourished and energized. 
• Quantities and Limitations: Diets that limit you to consuming unlimited amounts of a small list of foods can cause nutrient gaps that can negatively impact your health. The monotony will also be unsatisfying, causing struggles to stick to plans like these. Do not try diets that restrict food groups or macronutrients like carbohydrates. 
• Specific Food Combinations: Neither eating certain food combinations nor eating foods at certain times of the day is supported by research. Likewise, eating certain food combinations does not automatically turn any food into fat. 
• Rigid Menus: Implementing rigid meal plans can be stressful and unenjoyable. If you cannot see yourself eating that way forever, do not try that diet. 
• No Need to Exercise: Any diet that claims exercise is unnecessary is wrong. Exercising regularly is vital for being healthy. Try out different types of physical activity until you find some you enjoy. Try to exercise 30-60 minutes a day for most days of the week. 

Source: https://www.eatright.org/health/wellness/diet-trends/staying-away-from-fad-diets

Savory Cucumber Avocado Parfait Recipe

Make this simple, layered, no cook snack or appetizer that is perfect for any occasion. 

Ingredients: 

• 1 cup plain fat-free Greek yogurt 
• 3 tablespoons labneh (spreadable strained yogurt), divided 
• ½ medium avocado 
• ⅛ teaspoon sea salt 
• 2 tablespoons lemon juice 
• 12 small cilantro leaves 
• 1½ cups cucumber, peeled and sliced into ⅛-inch slices, divided 
• ¼ teaspoon chili-lime seasoning, divided 

Directions:  

1. Put yogurt and 1 tablespoon of lebneh into a blender with the avocado, salt, lemon juice and cilantro. Blend until smooth and creamy. 
2. Divide yogurt mixture evenly into 2 food storage bags, seal and set aside. 
3. In dish of choice, you are going to use the a bag of yogurt, snip off the end and pipe a layer of the mixture on the bottom.  
4. Add a layer of cucumber to the top of the yogurt. Repeat the process until you are out of the first bag and then start over in a new dish and do it again with the second bag.  
5. Garnish with any remaining cucumber slices, 1 tablespoon labneh and ⅛ teaspoon chili-lime seasoning. 
6. Serve immediately. 

Source: https://www.eatright.org/recipes/snacks-and-sides/savory-cucumber-avocado-parfait-recipe 

Berries and Spinach Smoothie Recipe

    This smoothie recipe is refreshing, packed with nutrients, and you can’t even taste the spinach! It’s a great choice for a quick addition to a meal or snack at any time of the day. 

Ingredients: 

• 2 cups frozen strawberries 
• ½ cup blueberries 
• 1 peeled banana 
• ½ peeled kiwi 
• 2 cups spinach 
• ½ cup ice cubes 
• 1 cup skim milk 
• ½ cup 100% apple juice 

Directions: 

1. Combine all ingredients in a blender. 
2. Blend until smooth. 
3. Enjoy! 

Nutrition Information: 

Serving Size: 1 cup | Serves: 4 | Calories: 100 | Total Fat: 0 grams | Total Carbohydrate: 25 grams | Total Fiber: 4 grams | Protein: 3 grams 

Source: https://www.eatright.org/recipes/beverages/berries-and-spinach-smoothie-recipe 

All About Sea Salt

 Not all salts are created equally! Sea salt comes from evaporated seawater, and each type—French, Hawaiian, smoked, or black—has its own unique flavor and mineral content. While it doesn’t have less sodium than table salt, its bold taste often means you use less. 

Quick Tips: 

- Fine: great for sauces & salads  

- Flaky: perfect garnish with crunch  

- Coarse: rub on meats or fish for a crust  

Popular Types: 

- Fleur de Sel: delicate, for veggies, meats, even chocolate  

- Sel Gris: moist, versatile for cooking & garnishing  

- Alaea: pink Hawaiian salt, adds color & flavor  

- Smoked: adds a rich, smoky taste  

- Black Salt: earthy, used in Indian dishes  

Use sea salt to add flavor and texture—start small and taste as you go!

Source: https://www.eatright.org/food/food-preparation/herbs-and-spices/all-about-sea-salt