Stay Healthy This Flu Season with Vitamin C
Posted by TaraMay Byrne | 21st Nov 2024
As the seasons have changed and we are into the colder winter months, it's crucial to equip ourselves with nutritious foods that boost our immune systems and help us fend off those pesky colds and flu. One powerful ally in this battle is Vitamin C, renowned for its immune-boosting properties. But do we truly understand how it works?
Vitamin C is a potent water-soluble antioxidant that is essential for numerous bodily functions and plays an important role in maintaining your overall health. It enhances immune function through supporting white blood cell production, as well as strengthening our skin barrier, aiding faster wound healing.
As a powerful antioxidant, Vitamin C helps the reduction of inflammation and plays a part in protecting cells from free radicals which can lead to the development of chronic illness.
It is a crucial vitamin involved in the production of collagen, which provides structure to skin, cartilage, blood vessels and bones, maintaining skin elasticity, wound healing and joint health.
Furthermore, Vitamin C improves the absorption of non-haem iron sources, such as green leafy vegetables, beans, & pulses, which is highly beneficial for those with a risk of iron deficiency, like vegetarians and those with anaemia.
Water soluble nutrients (B Vitamins and Vitamin C) are not stored in our body, so it’s important to consume a source each day. While research suggests that Vitamin C may not entirely prevent you from catching a cold, it can significantly reduce the severity and duration of symptoms when you consume 200 mg (0.2 g) or more per day. For adults aged 19 to 64, the recommended daily intake of Vitamin C is 40 mg.
To put things into real terms, these are the values of commonly known Vitamin C rich foods!
- ½ cup of red peppers contain 95mg.
- Medium grapefruit contains 78mg.
- A medium sized orange contains 70mg.
- A medium Kiwi contains 64mg .
- ½ cup cooked broccoli contains 51mg.
- ½ cup of strawberries contains 49mg. (NIH)
How to Get Your Daily Dose of Vitamin C
To meet your Vitamin C needs, aim to follow the food pyramid and incorporate 5-7 servings of fruits and vegetables into your daily diet. Prioritising dietary sources of Vitamin C is the best approach before considering supplementation. If you think you might need extra Vitamin C, consult with your GP.
At GourmetFuel, we have various meals that are high in Vitamin C to help you reach your daily dose! Our website offers detailed information on the micro-nutritional value of our meals. We provide a wide range of nutritious options rich in vitamin C and other essential nutrients, helping you stay healthy and strong throughout flu season!
How about adding in Balsamic Chicken & Roasted Veggies (199 mg/portion), Pan-Fried Lemon & Herb Hake with Mash (133 mg/portion) or a Flaked Cajun Salmon with Asian Greens (83 mg/portion) to your basket and boost your Vit C intake! For a full list, contact one of our nutritionists and they will help out!
Stay proactive about your health, and let Vitamin C be your go-to nutrient for fighting off colds and flu this winter!