Sorry for going MIA blogworld. Life’s been a little interesting lately, and I’m still trying to catch my breath. Anyway, we’re about to dive into fall and cold and flu season (unfortunately), and if you’re like me, chronic stress levels aren’t doing great things to your immune system right now.
You may have heard about vitamin C for immune health. My mom used to have us take it daily [sneakity mcsneakerson into our juice], especially when we were under a lot of stress.
But what does evidence-based research say about vitamin C for immunity?
Scientists have been debating vitamin C’s effectiveness in treating colds for over 60 years. It is commonly known for its role as an antioxidant (ascorbic acid form) and historically for its ability to prevent or treat scurvy.
Vitamin C protects host cells from oxidative damage caused by infections and is involved in other immune-related processes such as proliferation of T-lymphocytes, decreased replication of viruses, and production of interfuron (viral infection fighting proteins).
Scientific literature suggests that most people [most Americans do not get the recommended 5 servings of fruits and vegetables]may benefit from supplementing with 500-1000 mg/day of ascorbic acid, preferably calcium ascorbate with metabolites (VCM). VCM has been shown to be better absorbed and retained by the body and better tolerated than ascorbic acid (Wright, 1990).
The American Academy of Family Physicians suggests taking vitamin C to decrease the severity and duration of cold symptoms when taken preventatively, but they do not recommend it as a treatment for colds.
*as reviewed in Moyad, M.M., & Kondracki, N.L. (2009, Winter). The efficacy of vitamin C supplementation for the common cold. Nutrition in Complementary Care, 11, 44-46.
upping my dietary vitamin C….
Green beans [18 mg/cup]
sweet potato [23.3 mg/medium potato], tomato [~55 mg/cup], yellow bell pepper [51.4 mg/oz]
While I prefer to get my vitamin C from fruits and veggies, I also don’t think there’s anything wrong with taking supplements when I’m not getting enough vitamin C from dietary sources or need extra due to increased stress. I’ll be sure to look for the VCM form from now on, though!
A couple of photos from the past few days…I went to the STL City Museum for the first time this weekend {yes, those are people in that hamster-looking maze below}. It was really fun…except for the fact that I lost my ID while climbing somewhere outside.
Right before my ID plummeted 25 + feet down to the unknown.
Probably one of the most interactive museums I’ve ever been to…definitely want to go back sometime!
Today, the SLU interns spent more time gardening outside. It was pretty much a perfect fall day. We picked these marigolds for display in the cafeteria.
Hope everyone had a good weekend and a fabulous Monday. I’m working on a special blog exchange with a nutritionist well-known for her alternative nutrition viewpoint that I’m excited to share with you!
