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Supporting Your Immune System with Vitamin C

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-based 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, even from papaya, strawberries, blueberries, kiwi, cantaloupe and, of course, from citrus fruits such as oranges and lemon.

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Should you take Vitamin C supplement when you have a cold?

Studies show little to no benefit of vitamin C in preventing or treating colds. Taking vitamin C in the 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 daily. 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.

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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

Eating enough fruits and vegetables every day will keep your immune system strong enough to deal with such a 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!