It’s winter & the flu season is knocking at our doors – be sure to be prepared
I don’t know about you, but I got my first “cold” over the weekend. The first group of foods I massively increased was foods that have high levels of vitamin c to support my immune system. Vitamin C is considered to be one of many antioxidants that support our bones, muscles blood vessels and support the production of collagen for iron from plant base food’s absorption.
Which foods will give you the highest levels of vitamin C?
Surprisingly, you can also get vitamin C from green vegetables and herbs such as parsley, Brussels sprouts, mustard greens, spinach, cauliflower, kale, bell pepper, also from papaya, strawberries, blueberries, kiwi, cantaloupe and, of course, from citrus fruits such as oranges and lemon.
So if you have a cold should you take Vitamin C supplements?
Studies show little to no benefit of vitamin C in preventing or treating colds. Taking vitamin C in a form of food supplements will not make your cold shorter or less severe. What’s making the difference is if you maintain your body with enough vitamin C and not deplete your body from the minimum vitamin C requirements on the daily basis. In any case, the average adult will suffer from a cold for about 12 days and a child for about 28 days. If vitamin C is added the time of suffering, it will cut in average to 11 days for adult and 24 for a child.
However, Vitamin C has shown to stimulate the immune system by producing and improving the functionality of white blood cells like leukocytes, neutrophils, lymphocytes and phagocytes some are fighting back our colds.
The recommended daily intake of vitamin C is 90 mg for men and 75mg for women. Taking more than 2000 mg a day may cause kidney stones, nausea or diarrhea.
The recommended daily intake for children varies by their age: 0-6 months – 40 mg; 7-12 months – 50mg; 1-3 years 15 mg; 4-8 years 25 mg; 9-13(boys) – 75 mg; 9-13(girls) – 45mg; 14-18 (boys) – 90 mg; 14-18(girls) – 75 mg. For pregnant women the intake is between 80-85 mg; lactating women – 115-120 mg per day.
If you chose to take vitamin C as a food supplement, make sure you buy a product with high bio-availability which refers to the degree to which a nutrient becomes available to the target tissue. If you need me to evaluate a product you can contact me at firstname.lastname@example.org
Eating enough fruits and vegetables every day will keep your immune system strong enough to deal with such problem as a cold. Is it the only one group of foods you want to add, simply the answer is not. Though, when having a cold, you want to support your immune system the best you can by adding more real food and high-quality food supplements and rock your health!
My Vitamin C Booster!
- ½ organic avocado
- 1 organic orange
- ½ cup organic kale
- 2 organic kiwi
- 1 organic banana
- ½ cup organic blueberries
- ½ cup water
Blend all ingredients (if needed add ½ cup of water) and enjoy drinking along the day.