KEY POINTS:
Even though it's very nearly summer, you're still at risk of picking up a cold, flu or just a general lurgy. No matter what time of year it's impossible to avoid all the bugs that are out there.
Having a strong immune system can be your best defence.
And one nutrient that can really keep your immune system in tip-top shape is vitamin C. It's easy to put together a meal with foods loaded with vitamin C - and such foods are some of the cheapest buys at the supermarket.
Why is it so good for us?
Vitamin C is an antioxidant that helps protect our cells from free radicals that are believed to contribute to many illnesses, including heart disease and cancer. Vitamin C is also important in the production of our bones and connective tissue.
Why do we need it?
Our bodies can't manufacture it. Even if we eat foods containing lots of vitamin C, our bodies can't store it for later use. And should our supply run low at some point we are likely to have problems - just as scurvy was a scourge for old-time sailors.
How much vitamin C does our body need?
We don't need that much to fill our daily requirement - just 90mg for men and 75mg for women.
And if you're having trouble with your iron intake and feeling a bit sluggish, try combining foods high in vitamin C with iron-rich foods. Vitamin C enhances iron absorption and basically gives you more bang for your food buck.
Which foods are rich in vitamin C?
Okay, this might be good news for some of you, not so good for others.
The best sources of vitamin C are fruit and vegetables, especially citrus fruits, dark leafy greens, broccoli and tomatoes.
And yes, sorry about this one, liver.
How much of those foods should I be eating?
It's not too hard to get more than your daily allowance in just one meal or snack.
Here are some foods and serving sizes that will give you ample amounts:
1 cup of sliced kiwifruit (164mg) 1 cup of chopped green pepper (120mg)1 cup of sliced strawberries (98mg)1 cup of chopped broccoli (101mg)
Who should watch their intake?
If you're a smoker, you should make sure you're getting enough vitamin C because smoking tends to deplete your intake. Stress is another factor that depletes our C supply a lot faster. And that probably explains why when you're under stress you always seem to come down with a cold or some other nasty bug.
When your body runs low on vitamin C and your immune system gets compromised. What about supplements?
Despite the daily allowances being so low and easy to fulfil, vitamin C is one of the most widely taken dietary supplements.
Although I make sure I do get enough fruit and veges in my diet I take a vitamin C supplement each day.
If you want to do the same, here's my advice taken from years of experience.
First, avoid vitamin C supplements in a chewable form because they can erode tooth enamel.
Two, don't take them on an empty stomach, or they may upset you. I usually take mine after I've eaten my dinner.
- Detours, HoS
