As the season is changing and we are approaching the colder winter months it is important to arm yourself with good nutritious food to boost your immune systems to fight those pesky cold and flus! I am sure many of us of us have heard about the mighty vitamin C and its ability to protect from cold and flus, but do we really know how it works?

Vitamin C is a strong water-soluble antioxidant which has immune boosting qualities through its increased T-Lymphocyte activity, phagocyte function, leukocyte mobility, and possible antibody and interferon production. There is data to suggest that while vitamin C may not stop you from getting a cold it can decrease the severity and duration of the cold when consuming 0.2g/day (200mg) or more of vitamin C. Adults aged 19 to 64 need 40mg of vitamin C per day.

Vitamin C also helps to protect cells and keep them healthy, helps with wound healing and maintaining healthy skin, blood vessels, bones, and cartilage. Vitamin C also aids in the absorption of iron.

Where can we get vitamin C?

By following the food pyramid and aiming to eat 5-7 servings of fruit and vegetables per day you should meet the daily recommended requirement of Vitamin C. It is best to try and aim to get your vitamin C from dietary sources first before considering supplementation. If you feel you may need to supplement with extra vitamin C you should speak to a doctor, pharmacist, or dietitian before doing so:

• ½ cup of red peppers contain 95mg.
• Medium grapefruit contains 78mg.
• Medium sized orange contains 70mg.
• Medium Kiwi contains 64mg .
• ½ cup cooked broccoli contains 51mg.
• ½ cup of strawberries contains 49mg. (NIH)

On our website you can see the micro nutritional value of our vitamins, so you can see the vitamin C content in our meals. We have a wide range of nutritious meals rich in vitamin C and other nutrients, so you are ready for the busy Autumn and Winter ahead!

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