Vitamin C is probably the best known nutrient for immune support. With the current outbreak of Coronavirus in Ireland, immune health is a big consideration for many. Our best sources of vitamin C are fruit and vegetables and eating enough of these during the winter tends to be more difficult. We snack less on fruit, there are less fresh berries available and we eat less salads, so our intake of vitamin C can be significantly lower at this time of year.
Which foods contain vitamin C?
To up your intake of vitamin C, simply eat more vegetables and fruit. Aim for at least 5 portions of vegetables and 2 – 3 portions of fruit every day. Think beyond oranges too. While all citrus fruit do contain vitamin C, many other fruit and veg contain more, including peppers (a cup of chopped pepper has three times more than an orange), kale (other green veg are also great sources), broccoli, cauliflower, berries and kiwi fruit. Frozen fruit and veg usually contain at least as much vitamin C as their fresh counterparts, which may have been kept under storage for several months.
Easy ways to boost your intake
- Swap orange juice (high in sugar) for a berry smoothie with frozen Irish berries, banana, natural yoghurt and cucumber or spinach
- Have some tomato, pepper, spinach or other veg with your eggs in the morning
- Snack on a piece of fruit with some nuts
- Have a veg soup or salad with your lunch
- Add additional veg to your casseroles, Bolognese, sauces.
- add a couple of handfuls of baby spinach to your cooked pasta. The residual heat will wilt the spinach
Taking a supplement may be helpful, but taking huge doses is not recommended. The most common dose is 500mg to 1000mg. Try to split the doses e.g. 500mg twice per day is better than 1000mg once per day, as we can only absorb so much at a time. Otherwise you may end up just peeing the excess amount away, your money literally going down the toilet!
If you would like help with supporting your immune system, call us on 01 4020777 or book online now.