Delicious Sweet and Savory Salad Packs in Vitamins C & D

As people age, adequate vitamin and mineral intake becomes a priority for maintaining optimal health and wellness.  

Studies from the Linus Pauling Institute at Oregon State University (OSU) point to higher vitamin C status being associated with lower risks of high blood pressure, coronary heart disease and stroke.

 “Significant numbers of people in the U.S. and around the world are deficient in vitamin C,” said scientists at OSU, “and there’s growing evidence that more of this vitamin could help prevent chronic disease.”

Here is a list of some vitamin C food sources:

½ cup red bell pepper.........................95 mg

6 fluid ounces orangejuice..........................................................62-93 mg

1 cup strawberries...................................85 mg

1 medium orange.....................................70 mg

Low vitamin D status is also associated with an increased risk of mortality in older adults. Vitamin D can be synthesized from exposure to sunlight, although the Pacific Northwest’s climate can make it challenging to obtain enough vitamin D from sunlight alone.  Focusing on a diet rich in vitamin D foods and supplementing may be something to consider (although discuss these types of changes with your health provider).

Sources of vitamin D are typically found in animal-based foods such as salmon, although plants like mushrooms do synthesize vitamin D.

Here is a list of some vitamin D food sources:

3 oz. canned salmon..........................530 IU

1 cup orange juice (fortified with vitamin D)...............................100 IU

1 large egg yolk...........................................21 IU

3 ounces shitake mushrooms.................................................17 IU

Try this easy and flavorful recipe that includes sources of vitamins C and D for optimal health and wellness.

Sweet and Savory Citrus Salad

Prep time: 15 minutes

Yield: 1-2 servings

2 cups arugula

¼ cup goat cheese, crumbled

½ cup orange juice (fortified with vitamin D)

4 tablespoons extra-virgin olive oil

Salt and pepper to taste

10 strawberries, sliced

1 large orange, supreme (peel, skin and pith removed)

Directions

Combine the arugula, goat cheese, orange juice and extra virgin olive oil in a bowl. Toss arugula and goat cheese mixture well, adding salt and pepper to taste. Remove the arugula and goat cheese from the bowl, reserving the liquid dressing that remains.

Plate the arugula and goat cheese in the center of your serving plate or platter. Add the strawberries and orange slices to the reserved liquid dressing in the bowl, and coat thoroughly. Arrange the dressed fruit around the arugula and goat cheese to form a colorful and tasty salad. Serve cold.

This article is based on a submission by Carly Kellogg and Bastyr University. The original recipe is courtesy of Carly Kellogg, copyright 2013.