VITAMIN C AM I AT RISK? HOW CAN I MEET MY NEEDS?
From immunity to anti-ageing, there’s plenty of reasons to get your daily fix
Now that winter is truly in full swing, it means we’re also in the depths of cough and cold season. And for many of us, that means we’re looking for ways to top up our vitamin C and build our immunity.
“Vitamin C is a common nutrient that many of us take as a go-to when starting to feel the early symptoms of a cold or flu,” nutrition scientist and dietitian Dr Joanna McMillan explains. “It plays a key role in supporting our immunity and enhancing the production and efficacy of our infectionfighting white blood cells.”
But there’s plenty more reasons we all need to make sure we get enough vitamin C. Firstly, it plays a vital role in producing collagen, which is essential for keeping our skin, hair follicles, joints and bones healthy. It can also help vegetarians to absorb iron from plant-based sources, and plays a powerful antioxidant defence role with another skin-loving nutrient, vitamin E. Oh, and did we mention vitamin C can help fight the damaging effects of UV?
Here, Dr McMillan explains how to get your daily fix …
Although deficiencies are rare in most developed countries, Dr McMillan says it’s important to incorporate as much vitamin C into your diet as possible. “Those who are typically more at risk include those with a poor diet, people suffering from kidney disease, or those who consume heavy amounts of alcohol frequently,” Dr McMillan says. “Vitamin C cannot be stored in the body, so it’s important to include vitamin C every day, preferably from whole foods but sometimes a supplement can help.”
The best way to make sure you’re getting enough vitamin C is to eat a varied diet with plenty of fruit and vegies.
“It doesn’t have to be hard to get adequate amounts of vitamin C in your diet, and it really comes down to being prepared and planning ahead,” Dr McMillan says. “Plantbased foods such as pears are a good source of vitamin C and are so simple and easy to snack on during the day. Australian pears are sweet, juicy and fresh, and available all year round.” Other foods that are a good source of vitamin C include other fruits, such as berries, guava, broccoli, brussels sprouts, potatoes, tomatoes, leafy greens and capsicum.”
Aim to eat fruits and vegies that are currently in season and grown locally.