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There are many benefits to the body by eating this vitamin. Such as, maintaining healthy blood vessels, skin, bones, and cartilage. Helping protect cells and help wound healing.

However, having too much of a good thing can be a bad thing. Adults (19-64) only need around 40mg of Vitamin C a day.

(Fun Fact: Did you know that Ascorbic Acid helps prevent scurvy. Many sailors and pirates suffered from scurvy due to a lack of oranges)

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Potassium (A mineral and an electrolyte)

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Potassium (A mineral and an electrolyte)

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Potassium isn't just a mineral on the periodic table, it's also an electrolyte that helps your heart beat regularly, nerves function, and muscles contract. Potassium is in a lot of food, and if more potassium than needed is ingested, then the kidneys will filter it out in waste.

A healthy adult should ingest about 3,000-4,700mg of Potassium a day.

(Fun Fact: If you suffer from Chronic Kidney Disease then your kidney's might not be able to filter out the excess Potassium in your blood stream.)

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Ingredients

1 teaspoon cornstarch

1/4 cup lime juice

1/4 cup honey

1/2 teaspoon poppy seeds

3 medium Gala or Red Delicious apples, cubed

2 medium pears, cubed

2 cups seedless red grapes

2 cups green grapes

Directions

In a small microwave-safe bowl, combine cornstarch and lime juice until smooth. Microwave, uncovered, on high for 20 seconds; stir. Cook 15 seconds longer; stir. Stir in honey and poppy seeds.

In a large bowl, combine the apples, pears and grapes. Pour dressing over fruit; toss to coat. Cover and refrigerate overnight.

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Ingredients

2 pints cherry tomatoes, quartered

1 pint fresh strawberries, chopped

8 green onions, chopped

1/2 cup minced fresh cilantro

6 tablespoons olive oil

2 tablespoons balsamic vinegar

1/2 teaspoon salt

Directions

In a large bowl, combine tomatoes, strawberries, green onions and cilantro. In a small bowl, whisk oil, vinegar and salt; gently stir into tomato mixture. Refrigerate until serving.

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Ingredients

1 large apple, peeled and finely chopped

1 medium onion, finely chopped

2 teaspoons butter

1 cup (4 ounces) crumbled blue cheese

4 tablespoons finely chopped walnuts, toasted, divided

1/2 teaspoon salt

1 package (1.9 ounces) frozen miniature phyllo tart shells

Directions

Preheat oven to 350°. In a small nonstick skillet, melt butter over medium-high heat. Add apple and onion; cook and stir 3-5 minutes or until tender. Remove from the heat; stir in blue cheese, 3 tablespoons walnuts and salt. Spoon a rounded tablespoonful into each tart shell.

Place on an un-greased baking sheet. Bake for 5 minutes. Sprinkle with remaining walnuts; bake until lightly browned, 2-3 minutes longer.

Freeze option: Freeze cooled pastries in a freezer container, separating layers with waxed paper. To use, reheat pastries on a baking sheet in a preheated 350° oven until crisp and heated through.