Boost Your Vitamin C for Flu With These 5 Tips - Smeh Beautytips

What is Vitamin C and How does It Fight with Flu?

Vitamin C is an essential nutrient that plays a vital role in repairing tissues. It's a water-soluble vitamin also known as ascorbic acid and ascorbate. It works as an antioxidant to protect cells against the damage caused by free radicals. It possesses antiviral properties and an essential factor in producing antiviral immune responses during the initial stage of viral infection through the production of type 1 interferons. Type 1 interferons act in a paracrine mode and have numerous effects on surrounding cells. They prepare them to ward off possible infection and boost the immune system to fight against the flu.

5 Tips to Boost Vitamin C Intake:

1. Take Foods that are High in Vitamin C Daily:

Fruits and vegetables are the best sources of Vitamin C. Below are some fruits and vegetables that are packed in Vitamin C and one can eat daily. The USDA recommends 5 to 9 servings of them per day.

Oranges (53.2 mg of vitamin C per 100 grams of quantity)
Strawberries (58.8 mg of vitamin C per 100 grams of quantity)
Green Pepper (242.5 mg of vitamin C per 100 grams of quantity)
Red Pepper (143.7 mg of vitamin C per 100 grams of quantity)
Broccoli (48.2 mg of vitamin C per 100 grams of quantity)
Mustard Spinach/Komatsuna (130 mg of vitamin C per 100 grams of quantity)

2. Don't Overcook Foods:

Vitamins can be destroyed by heat and Vitamin C is the most easily wiped out vitamin among them. It loses its goodness above 70 degrees. Foods high in Vitamin C should be cooked quickly without exposure to high heat. Also, it's a water-soluble vitamin so cook food without evaporating too much water as it evaporates with it.

3. Don't Leave cut Fruits and Vegetables for Long:

After cutting fruits and vegetables, don't leave them bear for long as Vitamin C is sensitive to the oxygen and falters in the open air. Vitamin C in fruits and vegetables remains protected by breaking up as long as the skin is uncut. For storing cut fruits and vegetables use airtight containers or simply refrigerate it. The best is to eat them just after cutting to get maximum nutrition.

4. Don't Use Cast Iron Pan:

Research shows that cooking foods high in Vitamin C on the cast-iron pan lose sustenance. Don't tempt to make tomato sauces and puree on cast-iron utensils.

5. Don't Over Freeze foods:

Foods lose their Vitamin C when freezing for more than 2 months. So as to eschew this vitamin goodness keep the refrigerator at 0-10 degrees to minimise nutrition loss.

How much Vitamin C to fight Infection?

The daily recommended allowance of Vitamin C is 90 mg for men and 75 mg for women. The upper limit is 2000 mg per day. Researchers found that taking 200 mg of Vitamin C per day can reduce the duration of the cold by 8% in adults and 14% in children. This can help with flu symptoms as well. For more details, check the post, 'Food Data Chart - Vitamin C'.

Mind Map

Disclaimer: If not sure about taking a Vitamin C diet for flu talk to a general practitioner.

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