Valuable Vitamin C

KiwiA truly healthy lifestyle includes a wide variety of foods that provide a host of nutrients that are essential to life. I don’t like to value one nutrient above the other, what is important is variety and balance, but I do want to highlight a few specific nutrients that many of us simply don’t get enough of. I also want to explain why they are important and how we can incorporate them into our healthy eating regimen easily. Join me as we dive into our first chapter: Vitamin C!

We know that Vitamin C is important for boosting our immune function, meaning if we want to prevent illnesses (like cold and flu), a healthy dose of this vitamin is crucial. Additionally, Vitamin C is essential for your adrenal health because the adrenal glands contain more Vitamin C than any other part of your body. We need to nourish our adrenal glands well because they are responsible for regulating our stress response and without fully functioning adrenals we lose the ability to effectively recover from stress, potentially leading us to suffer from chronic stress and all the awful things that come along with that (disturbed sleep, anxiety, slow metabolism, high blood pressure, and lots more!).

Vitamin C is a powerful antioxidant and can be very helpful in removing toxins from the body. One simple thing you can add to your routine today is a cup of warm water with fresh lemon in the morning, it will help fuel your detoxification fire and give your immune system and metabolism a jump start for the day.

Vitamin C is fat-soluble, which means it will be absorbed more readily into the body when accompanied by a healthy fat source. If you are enjoying a spinach salad with strawberries (both great sources of Vitamin C), be sure to enjoy it with some avocado or a dressing made from olive oil to get all the health benefits.

You may think simply taking a supplement will provide you will all the Vitamin C your body needs; however, even though food sources have much lower amounts of the vitamin than the supplement, the food sources are much more powerful. Bioflavinoids exist in the food sources of this vitamin that help it perform its tasks within the body more effectively. Plus, when you eat a whole food, like spinach, you’re not only getting some good quality Vitamin C, but also plenty of iron, magnesium, calcium, fiber, and potassium.

Some other great food sources of Vitamin C include bell peppers, broccoli, Brussels sprouts, kiwi fruit, and cauliflower, which I’ve included in a recipe for you below. I hope you enjoy!

Vegan Cauliflower Soup

Courtesy of Healthy Blend Recipes


  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons minced garlic (2 cloves)
  • 2 cups (200g) thinly sliced leeks (white parts only)
  • 1 teaspoon Celtic sea salt, plus more to taste
  • 1 large head cauliflower, chopped
  • 7 cups (1.65l) vegetable broth
  • 1/4 cup (35g) raw unsalted cashews or 1/4 cup (35g) blanched slivered almonds
  • 3 tablespoons chopped chives, to serve


  • In a large saucepan, heat the oil over medium heat and sauté the garlic, leeks, and 1/4 teaspoon of salt for about 3 minutes, until the vegetables are soft. Add the cauliflower and sauté for another minute.
  • Add the vegetable broth, increase the heat to high, and bring just to a boil. Reduce the heat to medium and simmer for 20 to 30 minutes, until the cauliflower is completely tender.
  • Remove the saucepan from the heat and allow the soup to cool slightly; stir in the nuts.
  • Pour the soup into your blender in batches and blast on high for about 1 minute, until smooth and creamy.
  • Return the soup to the saucepan and warm it over low heat. Stir in salt to taste.
  • To serve, ladle the soup into bowls and garnish with either chopped chives or grated nutmeg.

About agcorehealth

Holistic Health Coach, Pilates Instructor, Dancer
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