I won't finish the song, but I will use it to dive into the topic of the oh-so-important vitamin C, which you may appreciate a bit more during these months when cold and flu seasons peak. Vitamin C is an antioxidant, which means that this nutrient helps to protect our cells from day to day wear and tear. Environmental toxins, smoking, poor dietary habits, and other stressors all tax our bodies at the cellular level and contribute to oxidative stress. Oxidative stress can cause us to become sick more often and age us inside and out. Antioxidants to the rescue! These gems help to prevent, slow down, and even reverse oxidative damage. More specifically, vitamin C plays a role in: 1. Immune support. Although taking vitamin is controversial, there is some evidence that the nutrient can reduce the risk of catching a cold and also can decrease the duration of a cold if you do happen to catch one. Immune support is particularly important for people under physical stress. 2. Skin Health. Vitamin C is essential for the production of collagen, a protein component of the skin that wears down as we age. Many anti-aging products boast vitamin C as a main ingredient, as it is supposed to stimulate collagen production. Collagen also helps heal wounds. 3. Heart health. Vitamin C has been shown to reduce inflammation in the body, thereby reducing the risk of cardiovascular disease. In addition, the vitamin promotes healthy cholesterol and blood pressure. It doesn't take much to reap the benefits of incorporating vitamin C into your diet. Just one cup of strawberries will get you close to your daily recommended dose of "C". The vitamin is abundant in most fruits and vegetables, so if you are in the minority and getting the recommended 8 to 11 servings per day, you are getting more than enough vitamin C. Oranges and other citrus fruits are most often credited for containing high quantities of vitamin C, but actually kiwi, bell peppers, and kale have even greater levels of the antioxidant. Supplementing is not necessary, but may be helpful if you are unable to obtain the proper nutrition through your diet. Our bodies can absorb up to 2000 mg of vitamin C (the recommendation is 75-90 mg), so taking mega doses beyond this is unhelpful and a waste of money, as you will simply excrete the excess in urine. Check out last year's post on how I use ester-C to bolster my immune system! Check out these recent posts:
3 Comments
Shani
12/6/2013 11:29:46 pm
I use the Ester C during the Fall and Winter seasons, and I definitely notice a difference in my resistance to colds. Thank you for pointing out the foods that contain high doses of vitamin C. I actually enjoy these foods, and this is a reason to eat more of them!
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Alena
12/7/2013 01:16:56 am
Hi Shani, I'm glad the C is working for you. Even though I eat a lot of fruits and veggies, I still take the C and feel that it helps with my immunity!
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Tiffany
1/31/2014 10:10:18 am
Very informative,, thanks!
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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