The vitamin C It is an essential nutrient for the proper functioning of our body and to achieve an optimal state of health and protected against infections and diseases. That is why it is important that your diet contains foods rich in vitamin C and so that you can take full advantage of the benefits of this nutrient. In this article we are going to help you incorporate this vitamin into your diet by giving you some Vitamin C rich recipes They are easy to make and very healthy.You may also be interested: Iron rich recipes
Vitamin C benefits
It is important that you know the benefits that this vitamin can offer to our body, in this way, you will understand how important it is to add it to our diet to enjoy its properties and have a strong and healthy body. Thus, among the benefits of vitamin C We found the following:
- Cicatrization: This vitamin promotes healing of the skin because it is capable of increasing the production of collagen.
- Anti aging: It is a nutrient full of antioxidants and, therefore, helps us fight free radicals and, thus, premature aging.
- More defenses: Vitamin C helps improve our immune system by making us have more defenses and, therefore, we can fight against viruses.
Among foods rich in vitamin C include the red pepper, green and carrots So a good way to enjoy these ingredients in a tasty and delicious way is to make a vegetable wok.
- 1 red pepper
- 1 green pepper
- 2 carrots
- 1 eggplant
- 1 zucchini
- 1/2 onion
- Soy sauce
The first thing we have to do is wash all the vegetables and cut them into thin strips. When we have it ready we will have to add a splash of oil in the wok and add, first, the onion and the carrot and when we see that they are golden brown, we will add the rest of the vegetables.
We will have to skip everything for a couple of minutes, rectify salt and pour some soy sauce to dress this vitamin C rich recipe. When the vegetables are to your liking, turn off the heat and prepare to enjoy a tasty and very healthy dish.
Spinach and white bean tortilla
Green leafy vegetables are very rich in vitamin C as well as legumes, so a recipe rich in vitamin C is the one we offer below: spinach and white bean tortilla.
- 300 grams of fresh spinach
- 200 grams of cooked white beans
- 2 eggs
The first thing we are going to do is put boil spinach; To do this we will have to pour a little water in a pot and when it starts to boil we will add the spinach. After 10 minutes we will remove them from the heat and drain them by pressing hard to extract the excess water. The beans we will use may already be cooked (bought from a boat) but if you prefer them to be dry, you should leave them to soak the day before and then boil them.
Once we have the beans and spinach ready, we will have to beat the eggs by adding both ingredients to the mixture. We rectify salt and, if we want, we can add a pinch of pepper to emphasize the flavor. We have to beat well until the egg is foamy and the ingredients have been mixed, then, we will add a little oil in a pan and when it is hot we will pour the mixture. We will let it be done on one side and then we will go around the tortilla to be done by the other. And ready!
Liver with onions
But if you like meat, you can also enjoy a vitamin C rich recipe where the protagonist is animal proteins. The product that stands out in this regard is the liver, so we will show you step by step how to do liver with onions, a delicious and very nutritious dish.
Ingredients for 4 people:
- 1 kg of veal liver
- 3 onions
- 2 cloves of garlic
- 1 glass of white wine
- Olive oil
- Salt and pepper
The first thing we will do will be fillet the liver, add salt and pepper and pass it through the flour. We reserve Now on the other hand we will chop the onion and garlic and put it in a pan when it has hot oil; There has to be plenty of oil for the pieces of liver to fry. When we see that the onion is golden it is when we will have to put the meat in the pan and, at the same time, we will add the glass of wine.
We will skip all the ingredients and when we see that the wine has evaporated we will have to turn off the heat and let it rest for 2 minutes. And that's it! Now you just have to prepare yourself to enjoy a delicious recipe full of vitamin C.
Now we are going to stop the most powerful dishes and we are going to give you a ideal recipe for weight loss and take as an entree any of your meals. It's about making a parsley juice, vegetable full of vitamin C and that we will join with carrot to further increase the dose of this nutrient.
- 1 and ½ tablespoons chopped parsley
- 1 large carrot
We will have to wash the parsley well to remove any pesticide or dirt it may contain; then we will have to chop the parsley with a knife and do the same with the carrot, that is, wash it and chop it. When we have it ready we will have to add both ingredients in a blender with a little water.
Blend until we get the right texture for our juice and that's it! Take it within half an hour after processing to keep all the vitamins and nutrients in this recipe.
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