Winter is approaching and it is especially time to start strengthening our immune defenses. Oftentimes, cold weather is suspected to be the cause of illness. This phenomenon is largely influenced by the fact that many people become sick in the dry, cooler conditions. Many germs associated with cold weather have been found to replicate faster in environments with low humidity and less warmth. However, keeping the immune system strong can help you fight off whatever challenges cold weather may bring.
Consuming lots of vitamin C is one of the best ways to build up great defenses. Vitamin C is a powerful antioxidant that the body needs for so many functions. Some of these include:
- production of collagen
- synthesis of neurotransmitters
- healthy development of bone
- supporting the immune system
- formation of prostaglandins
- supporting cellular energy formation
The body does not store vitamin C, so it must be consumed regularly throughout the day. The recommended intake of vitamin C is 65 to 90 milligrams per day, and adults have an upward limit of 2,000 milligrams per day.
Foods Rich In Vitamin C
There are many foods that are rich in vitamin C, but many of them are not available locally throughout the year. During the cooler seasons, many of us resort to warm, comforting meals that have been thoroughly cooked. Cooking has been found to decrease the vitamin C content within foods. Although many nutrients remain intact after cooking, much of the vitamin C, along with other water-soluble vitamins, becomes oxidized and less stable before it even enters the body.
In order to get sufficient amounts of vitamins from the diet, it is best to consume a variety of vitamin-C-rich foods in their raw forms. Try adding some of these foods to your diet to experience greater health this autumn and winter.
1. Microgreens
Microgreens are small edible plants that are packed with significantly higher levels of nutrients than their respective full-sized, mature plants. For example, red cabbage microgreens contain six times more vitamin C than the mature red cabbage plant. Microgreens on average are sold for $25 to $30 per pound, which can get a bit pricey. However, you can easily grow your own! You can grow a variety of nutrient-dense, mini plants that will be ready for harvest in as little as 7 to 21 days!
2. Frozen Fruits and Vegetables
Frozen fruits and vegetables can be highly nutritious. Typically, they are picked at their seasonal best and frozen before nutrients oxidize. Frozen foods like spinach, sweet peas, blueberries, strawberries, mango, and peaches are commonly available and can provide enough vitamin C to help the body fight disease. If you have the opportunity, freeze your own fruits and vegetables harvested during the spring and summer. Check out your local grocery stores for frozen foods options.
3. Broccoli
Broccoli is a very popular cruciferous vegetable in the United States, enjoyed by both children and adults alike. One cup of raw, chopped broccoli contains 81 mg of vitamin C – that’s 100% of an adult woman’s recommended daily intake.
4. Brussel Sprouts
These cruciferous vegetables resemble miniature versions of the green cabbage. Despite the similarities of the brussel sprout and green cabbage, many people have conflicting views regarding the taste; the typical bitterness of the brussel sprout does not compare to the mildly sweet flavor of the green cabbage. Regardless of one’s preference for flavor, there is no denying that the brussel sprout is highly nutritious. One cup of raw, chopped brussel sprouts contain 75 milligrams of vitamin C.
5. Parsley
Parsley not only makes a great garnish, but it also helps creates a healthier version of you! This plant is biennial and can survive through the winter. One cup of parsley contains 80 milligrams of vitamin C.
6. Black Currants
The black currant is a berry produced from a cold-hardy, perennial bush. The bush produces bunches of very dark purple berries. These berries contain almost four times the vitamin C found in oranges. For every 100 grams of black currants, there’s 181 milligrams of vitamin C – that’s more than 200% of the recommended daily intake of vitamin C. Enjoy this sweet, earthy berry whenever you can, especially since it’s now legal to grow in the United States!