Immunity is such an important issue right now. In light of the current COVID19 situation, along with countless other nasties going around, we thought it was a great topic to focus on this month. On our Prana Calm Farm Facebook page, I have been posting about immune-boosting foods and ways how to include them in your diet. Right now I thought I’d write about vitamin C, or more specifically, vitamin C supplements. It’s a question I'm often asked by clients, so thought it was worth sharing.
Vitamin C is a nutrient that we need to injest regularly as our bodies can’t store it. Vitamin C has many essential roles, including being an antioxidant and helping in the absorption of iron. Many people often take a vitamin C supplement, especially when they’re sick and/or during winter – however do they need to? The suggested dietary target of vitamin C is 190mg per day for women and 220mg per day for men. These targets are easily reached through eating five servings of fruit and vegetables every day. Research shows that taking more than 400mg of vitamin C a day doesn’t result in higher levels of vitamin C in the body. Instead, what happens is that any leftover vitamin C is excreted in the urine.
But what about preventing colds, I hear you ask? Research does show that taking a vitamin C supplement before and during a cold, may reduce he length of your cold...but only by half a day. However, taking a vitamin C supplement once you’ve already got a cold will most likely have no impact whatsoever.
In summary, eating at least 5 servings of fruit and vegetables a day is a great start to help boost your immunity and your vitamin C levels. And less expensive than buying a supplement you don’t really need!
Each of these foods provides around 60 – 70mg vitamin C:
1 green kiwifruit
1/4 of a capsicum
Take care, be well and stay safe everyone.