One of my mantras is: build your armor. That’s because it is a wild world outside, and your body must be ready to fight at any time, so maintaining a strong defense capability is essential.
So today, I want to talk about one of the most powerful armor nutrients you can add to your regimen: Vitamin C. I take it every day, and you should take it too. This is why it is so important and how to get a daily dose.
How does vitamin C help you strengthen your immune system?
A simple vitamin can build a strong immune system, which may surprise you, but vitamin C (also known as ascorbic acid) is actually a Strong. Here are some of the things it does:
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This is a powerful Antioxidants Can prevent oxidative stress-the lower the oxidative stress, the healthier you are and the more resistant to infection.
- It helps Optimize the function of the immune system.
- It has immunity-enhancing properties and can help you under stress, especially in the long winter.
More importantly, vitamin C has great benefits that go beyond immune health. It can help your body use iron, improve skin and joint health, and is essential for building the anti-wrinkle collagen that we all love. Therefore, while strengthening your immune armor, it also makes you healthy and beautiful.
If you have any signs of vitamin C deficiency, if you have bleeding gums, easy bruising, poor immune system, or skin health problems, please consult your healthcare provider. It is especially important to take a daily dose of vitamin C.
How much vitamin C do you need?
The best way to ensure you get enough vitamin C during this pandemic is to take supplements that provide 1,000 mg of liposomal vitamin C. (Liposomes Vitamins are contained in small “bubbles” that help protect them from decomposition, so you can get maximum bioavailability. ) You need to take vitamin C every day because it is water-soluble, so your body cannot store it.
Which foods are rich in vitamin C?
Half a cup of cooked broccoli provides 50 mg of vitamin C, which is more than half of the recommended daily intake for men or women. Broccoli is not only rich in vitamin C, but also a cruciferous vegetable, which means it is an important source of phytonutrients.Broccoli with a little oil, freshly ground pepper and pink Himalayan salt is delicious, but when I want to change it, my Italian broccoli It is a good choice.
Brussels sprouts are also a member of the cruciferous vegetable family. Each half a cup contains 50 mg of vitamin C. They are also an important source of vitamins A and K, folic acid, manganese and potassium, and contain large amounts of antioxidants.Like cauliflower, they are grilled deliciously, but I also like to use them in hot salads, just like mine Cranberry and Almond Brussels Sprouts.
A green pepper—such as jalapeno or poblano—contains more than 100 mg of vitamin C, which exceeds the daily recommended value for men or women. Green peppers also contain capsaicin, which gives them a pungent taste.You can fry the peppers in a pan and serve them with your favorite protein, add them to the soup to add flavor, or try my Smoked Jalapeno Popper.
A cup of chopped raw kale contains 80 mg of vitamin C. When you cook it, the vitamin C drops to about 50 mg. Although cooking kale reduces its vitamin C content, it can help release its antioxidants.mine Crispy Kale Chips If you want something crunchy, this is a great snack!
A medium-sized kiwi fruit can contain up to 70 mg of vitamin C. Studies have shown that other nutrients in kiwi fruit help reduce oxidative stress and lower cholesterol levels. Here is a tip: if you also eat the skin (of course, after thorough washing), you will get more vitamin C.I like to use kiwi in smoothies-especially mine Vitamin C promotes green smoothies.
A whole raw lemon contains almost all the vitamin C you recommend daily. Even lemon juice contains a lot of vitamin C, which is an excellent supplement to tea and hot spring water. (Look at mine Strawberry Lemon Basil Detox Water Recipe-great. ) Just make sure you are using fresh lemon juice, not concentrated juice.
A medium-sized orange contains 70 mg of vitamin C, which can provide almost all the recommended daily intake for women. Use oranges in the hot spring water, or drink a small glass of juice-preferably freshly squeezed. (If you buy orange juice at the store, please check the label and make sure there is no added sugar.) Better yet, by throwing part of the orange into mine California Orange Tarragon Salad.
Half a cup of yellow bell peppers can provide more than 100 mg of vitamin C-again exceeding the daily recommended value for men or women. Green peppers contain only half of the vitamin C, but they are still a good choice.I like to use bell peppers, no matter what color it is, in my Stuffed Bell Peppers.
In addition to these foods, many other fruits, vegetables and herbs are rich in vitamin C. Here are some of the most common lists:
- Acerola
- berry
- black currant
- Cantaloupe​​
- Guava
- litchi
- mustard
- pawpaw
- Persimmon
- Rose hips
- Strawberry
- Thyme
- tomato
With so many easy-to-find (and delicious) options, you can easily get a daily dose of vitamin C. Therefore, whether you choose supplements or eat fruits and vegetables, you can easily strengthen your immune system armor!
Stay positive and stay healthy!
