The importance of vitamins C and A in Winter

Vitamin C deficiency reduces resistance to infections, which can compromise our health for days or weeks. Vegetables from the cabbage family are the richest in vitamin C and citric acid, which enhances the beneficial action of this vitamin. They are also considered an important source of natural antioxidants: anthocyanins (purple color), beta-carotenes (yellow-orange-reddish color, masked by chlorophyll), and sulfur compounds. On the other hand, our body needs vitamin A to maintain skin and mucous membranes (including those lining the inside of the bronchi) in good condition and reduce the risk of respiratory conditions. Carrots are the most abundant food in beta-carotene, an antioxidant that is converted into vitamin A in the intestine as the body needs it. Turnip greens, in addition to their richness in folates, vitamin C, and vitamin E, contain significant amounts of beta-carotenes. Seasonal leafy vegetables (chard, spinach, endive, borage) are rich in folates and fiber and also provide beta-carotenes (the orange color is masked in these vegetables by chlorophyll pigment) and vitamin C (except for endive). As with other vegetables, the outermost leaves are the most vitamin-rich. Beta-carotene or provitamin A is not destroyed by heat, so this substance is not diminished with cooking. A plentiful consumption of these vegetables will improve the condition of the bronchial mucosa and alleviate coughing. Unlike the previous one, vitamin C is sensitive to heat and oxidation. Hence, there is a keen interest in including raw vegetables in the form of salads or lightly cooked daily to minimize losses of this nutrient, especially in winter. Cooking Recipes We provide recommended cooking recipes that include this type of vitamins and are also perfect for preparing easily at home. (it is recommended to click on the recipe title to see more preparation details) Hot Orange and Cointreau Souffles. For those who love to cook, this orange souffle turns out delicious. Follow the steps exactly, and you won't go wrong. Guinea Fowl with Orange. A very good recipe for preparing guinea fowl in the oven with an orange juice, white wine, soy sauce, and honey dressing. Carrot Soup with Orange and Tarragon. Creamy carrot soup made with a bit of orange juice and tarragon. Low in fat and packed with vitamins A and C. Rice Pudding with Orange. The traditional flavor of rice pudding, with a citrus touch of orange. Poached Pears with Orange and Honey. Poaching is a technique for cooking fresh fruit and turning it into a delicious dessert. This recipe for pears with orange and honey is very tasty and healthy. Tiny Pasta Soup with Tomato and Cheese. This tiny pasta recipe with tomato and cheese sauce is perfect for children aged 7-12 months. The recipe is rich in vitamin C and vitamin E and is very easy to eat. Strawberry and Yellow Pepper Salad. A healthy salad, rich in fiber and vitamin C.   For more healthy recipes with vitamins, click here.