Good Morning! Another Wellness Wednesday post for you this morning. I surprised myself with 2 posts in one week! Life is busy, but I managed to find time for these fun articles. In all honesty, as I was also given the role of District Nutrition & Wellness Coordinator for 7 different campuses at my current charter school, I have been doing more health centered articles and videos for District content and Newsletters. You all reap the benefits. Now I am able to hit both “jobs” at once.
Feel free to heed this advice all year long. I would definitely up your Vitamin C intact when in intense training or if you have an important race competition coming up. It will help to boost the immune system and aid in your recovery process. You should feel a difference in your overall health, with adequate vitamin C levels.
Today I am giving you the foods richest in Vitamin C, as these will help to strengthen your immune system. First, let us lay the foundation for why Vitamin C is essential and important.
Vitamin C is:
- Necessary for growth, development & repair of all body tissues
- Involved in formation of collagen, absorption of iron, the immune system, wound healing & maintenance of cartilage, bones & teeth
- An antioxidant that protects against damage caused by free radicals
- Needed to help strengthen our immune system
Adequate amounts of Vitamin C reduces one’s risk of cancer and reduces inflammation, while boosting your immune system. The best sources of Vitamin C come from whole foods, such as fruits and vegetables, but Vitamin C can be taken in capsule/pill form as well. Natural sources are always better absorbed by the body. If you cannot get enough Vitamin C from your diet, a supplement of at least 500 milligrams is recommended.
Fruits Rich in Vitamin C:
- Citrus Fruits (oranges, grapefruit, lemons)
- Strawberries, Raspberries & Blueberries
- Kiwi & Pineapple
- Mango, Papaya & Watermelon
Vegetables Rich in Vitamin C:
- Bell Peppers (Green, Yellow, Red & Orange)
- Dark Leafy Greens (kale, spinach & chard)
- Sweet Potatoes & Squashes
By consuming a diet rich in a variety of fruits and vegetables, you will ensure adequate amounts of Vitamin C. I suggest consuming extra citrus fruit and berries during the cold and flu season, or whenever you have had a compromised immune system, to help strengthen it and to fight off illness.
Until Next Time Be Whole and Be Fit