From: mirror.co.uk
The holidays are beginning – and, with it – the beginning of the cold and flu season! And, while you can get a flu shot (which I recommend) – the chances of getting a cold always increase this time of year. So, what can be done to minimize your symptoms?
Let’s discuss Vitamin C. We probably all remember the days when Vitamin C was touted as the cure for the common cold. Evidence that Vitamin C can ‘cure’ a cold is conflicting – but, it may help with the severity and duration of your symptoms. That, by itself, should be investigating a bit more.
We need Vitamin C for immune function, tissue health (including skin, blood vessels and bone). It helps to repair your tissues; protective against heart disease (by helping to repair blood vessels, decrease LDL (aka “bad”) cholesterol and decreasing triglycerides). It also helps in the absorption of iron; and, due to its anti-oxidant activity – can help protect against certain forms of cancer.
That’s a lot of work for this incredible and necessary nutrient!
It is recommended that men get 90 milligrams (mgs) per day and women, get 75 mgs per day. However, during times of illness and stress (smoking, for example), the body can utilize and needs more of the vitamin. It’s best to get your Vitamin C through your diet on a “daily basis”, not just when you feel the onset of a cold.
Our bodies can’t manufacture Vitamin C – therefore, it is essential that we get it in our diet. It is easy to get your daily requirement through citrus fruits (which are in season now), dark green vegetables, broccoli, melons, berries, peppers, and even tomatoes (not in season this time of year). In other words – eat the rainbow!
So – does it really help? And, if so – how?
One study showed that taking at least 200 mg of Vitamin C every day could reduce the duration of cold symptoms by an average of 8% in adults and 14% in children which basically meant a decrease in duration of about a day. It doesn’t sound like much – but, when you consider that the general population has 23 million sick days due to the cold – it can add up.
What about taking megadoses of Vitamin C? Will that help? Sure, if you want to take around 8,000 mg per day! But, if you take in more than 400 mg of Vitamin C at a time – it is excreted in your urine. And a daily dose of 2,000 mg or more could cause nausea and other gastrointestinal upsets, and even a higher potential for kidney stones. I am not sure popping numerous supplements a day (probably 20 depending on the dosage of the supplement) is in your best interest – especially when you look at the possible side effects. If you are taking anti-coagulation drugs like warfarin, Vitamin C can decrease their potency – so always check with your physician.
So, bottomline – eat more fresh fruits and veggies. This time of year – consider making a salad with oranges, pomegranate seeds, cabbage (both red and green are high in Vitamin C), kale. Get on-line and look for recipes that your family will enjoy and stay healthy!
Here is a recipe from a great website: https://www.homemadenutrition.com/
From: www.homemadenutrition.com
Kale, Pomegranate, Sunflower Seed Salad with Orange Dressing
Makes 1 serving:
Ingredients for the salad:
- 1 1/2 cups chopped kale, or other leafy green of choice
- 1/4 cup dry roasted sunflower seeds
- 1/2 cup pomegranate seeds
- 2 tablespoons of orange dressing
Ingredients for the dressing (makes about 1/3 cup dressing) :
- 2 tablespoons fresh orange juice
- ½-1 teaspoon honey, to taste
- 1 ½ teaspoons apple cider vinegar
- 3 tablespoons plain Greek yogurt
- 1 tablespoon olive oil
- pinch of salt
- pepper to taste
Directions:
- Place the kale in the bottom of a bowl or container, top with the pomegranate and sunflower seeds, and drizzle with the dressing.
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