The Ins and Outs of Vitamin C, plus a recipe for Strawberry Salad with Grilled Shrimp

July 26, 2018

Vitamin C is one of the vitamins that we need to get from food.  The list for possibilities of it improving health related issues is long…but the list for ineffective uses is equally long. There has been a long history of questions regarding the research of supplements around Vitamin C.

The disease scurvy is prevented and treated with Vitamin C, but there is not enough evidence to support that Vitamin C prevents the common cold. However there is evidence that regular of intake of Vitamin C can shorten the length of colds. At this point the science is unsure if supplementation decreases risk of cancer, heart disease or dementia. 

Meanwhile what we know is that it functions as an antioxidant! And we can't get enough of those! Good sources of Vitamin C are fresh fruits and vegetables, especially the citrus fruits, kiwi, tomatoes, tomato juice, broccoli and strawberries. Many of the best sources of Vitamin C are usually consumed raw…back to my favorite food…salads!!

Try this super salad with lots of color and great sources of Vitamin C!

Strawberry Salad with Grilled Shrimp 


  • 2 cups baby spinach, rinsed and dried
  • 2 cups arugula, rinsed and dried
  • 2 cups strawberries (about 1 pt), hulled and sliced
  • 2 oz crumbled goat cheese
  • 3 tbsp pecans, toasted and chopped
  • 2 small green onions, sliced
  • 1 lb shrimp, cleaned and deveined


  • 2 tbsp balsamic vinegar
  • 1 tbsp honey mustard
  • 1 tbsp olive oil
  • 1 tbsp fresh chopped basil
  • Pinch of salt and freshly ground pepper


  1. Combine all salad ingredients (except shrimp) in a large bowl. Toss gently.
  2. Make the dressing: Whisk the vinegar and mustard together in a small bowl; slowly whisk in olive oil. Add basil and season with salt and pepper.
  3. Grill the shrimp: Heat and oil an outdoor or stove-top grill. When hot, add shrimp and grill 3 to 4 minutes on each side until slightly charred and cooked through. Remove from heat.
  4. Divide salad among four plates. Arrange grilled shrimp on top.
  5. Drizzle dressing over each and serve.

Per serving: 251 calories, 23 g protein, 12.5 g carbohydrate, 12.8 g fat , 177 mg cholesterol, 2.5 g fiber, 306 mg sodium. Calories from fat: 45%.


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.