Boost your Immune System with Vitamin C naturally..

Getting Your Vitamin "C" Naturally

The summer is coming to an end and we are watching the leaves and temperatures change daily. This is when we need to be boosting our Immune systems for the next Cold and Flu season. Fall is preparing our bodies for the colder winter months and this takes its toll on our Immune systems we all need to be getting our bodies working at its optimal health.Vitamin C will help us have an enjoyable holiday season. Keep reading if your interested in some recipes and some general knowledge on how to get started on consuming enough Vitamin C to help you achieve your health goals this season. **see warning for men at bottom

The  Recommended Daily Amount of Vitamin C is 70-90 milligrams, But in recent studies published in Preventive and Alternative medicine revealed a growing list of benefits of Vitamin C and in Higher amounts then the RDA suggests. The recent studies recommend 500 mg, daily in addition to eating 5-10 fruits and Vegetables a day. This would suggest that taking at least 1000mg daily in times of sickness would help the healing process. Most cold and flu preventive medicines like Cold FX have high doses of Vitamin C and other Immune boosting Vitamins to help achieve this.
Sometimes its just not practical for people to consume the required serving of Fruit and Vegetable on a constant basis to achieve the health benefits, so taking a supplement once in a while is something I would recommend plus it is useful for when you feel a cold coming on. Doubling up to get the maximum protection is advised. The maximum dose is 2000mg daily- there are no pose risks in taking this upper level of Vitamin C (If you get the diarrhea you should back off by 500mg's).

I can assist you in achieving your Vitamin C goals naturally by just adding a few extra things to your days menu planning.

I assure you that it is possible to achieve this just by eating a Fruit smoothie in the morning, or Juicing before breakfast - that would provide at least 2-3 servings, if you add a Vegetable to your smoothie that would be at least 4 servings. I have a great smoothie recipe for you to try

 Green Goddess                                                                Vitamin C amounts
1/2 cup Greek yogurt = protein                  
1-1/2 banana  = fruit                                                                     -10 mg
1/2 cup 100% juice - OJ, (apple/cranberries)= fruit                          -69mg
1/2 avocado- veg/good fat                                                              -14mg
1/4 cup hemp seed = protein
3-4 kale leaves                                                                               -53mg
or 1 cup spinach leaves = Veg  ALSO -Calcium/ Vit C                      -17mg
**look at the fruit and Veg count in this smoothie.= 4      Total Vit C =163mg
your already half way there for your daily intake of 5 fruits and Veg.....

If you prefer a heartier breakfast and need a grain then I Recommend doing a fresh Juice...followed by one of the following choices.

In juicer      -                     Vitamin C amount.
1- orange                                     69mg
1/4- pineapple                              78mg
2- carrots                                     14.20mg
= 2 fruits and 1 veg-   total Vit C =161 mg
 followed by grains
steel cut oats with Fruit and nuts = fruit and protein
or
12 grain or Ezechiel bread w nut butter or eggs = carbohydrate and protein
 (a live grain or something that has the germ)
or
Greek yogurt w homemade granola, fresh fruit. (preferably the ones high in Vit C = carbohydrate and fruit
ie: strawberries, papaya, kiwi, raspberries,pineapple etc....  )

 ***These recipes are just the beginning and I can help you figure out other meal options for the rest of the day and show you how simple it is to get your Vitamin C and its not just your traditional orange Juice.

What can high-vitamin C foods do for you?

• Help protect cells from free radical damage
• Lower your cancer risk
• Regenerate your Vitamin E supplies
• Improve iron absorption

What events can indicate a need for more high-vitamin C foods? 

• Poor wound healing
• Frequent colds or infections
• Lung-related problems

What health conditions require special emphasis on vitamin C?

Most forms of cardiovascular disease, joint disease, cancer, eye disease, thyroid disease, liver disease, and lung disease require special attention on vitamin C intake. The process of aging itself requires special attention to vitamin C. There are other health conditions that require Vitamin C to help in the healing process.

These specific health conditions include: 

•   Acne
• Alcoholism
• Alzheimer's disease
• Asthma
• Autism
• Depression
• Diabetes
• Irritable bowel disease
• Parkinson's disease

Here is a list of natural sources of Vitamin C: These are the best fruit and Vegetables that are quite high in Vitamin C.

• parsley
• bell pepper
• strawberries
• oranges
• lemon juice
• papaya
• cauliflower
• kale
• mustard greens
• brussels sprouts

*** There is a warning for Men:  there has been findings from a large Swedish study suggest that men who take high-dose Vitamin C supplements may be at added risk of developing kidney stones. Data for the study was from middle-aged and elderly men who had not had kidney stones.
Researchers found that the men who took Vitamin C supplements were twice as likely to develop kidney stones as were men who didn’t take any vitamin supplements and got there vitamin C naturally.

Would love to help you reach your health goals this fall drop me a line and we can chat
Best in health
Brenda


reference: www.webmed.com
 www.vitamin c.com