Yes, you read that right. A new study published in the Journal of the American College of Nutrition, August 2011, found that women who ate Vitamin C rich foods on average 60 times per month – that is twice a day – had a 45% lower risk of developing an Upper Respiratory Tract Infection (cold, flu, bronchitis, etc.) Yes, their risk was cut almost in half!
There was no significant reduction in risk with supplements of Vitamin C in women. In men it was the opposite, and the researchers’ theory is that the intake of Vitamin C from food in the men studied was so low that only large amounts from supplements helped. It seemed too few ate enough Vitamin C rich foods to make a difference.
Why was food better than supplements for women? If you’ve been hanging out here for a while, or if you have taken my Cancer Class, you know why. Smarties! Vitamins, especially the antioxidant ones like A, C and E, play better with others. Meaning, the foods rich in these vitamins are also rich in complementary nutrients that make the vitamins work better, and you just don’t get all those complementary nutrients in a supplement.
So which foods are rich in Vitamin C? Veggies can be eaten cooked or raw, fruit can be fresh or frozen. They are all good.
- Bell peppers – all colors, especially orange and red
- Berries – again, all kinds
- Brussels Sprouts
- Citrus fruits and juices
I’ve made a handy checklist for you to put on your fridge, or wherever you like. Download it here.
You may notice that these foods are also high in other nutrients. Funny how that works, isn’t it?
Work two of these foods into your diet each day, and you will see more healthy days this Winter. There is also some evidence that you will recover faster if you do catch a cold if you eat plenty of Vitamin C rich foods.
Another bonus: these foods will make your skin look fantastic since they are also high in other antioxidant vitamins, not to mention very figure-friendly.
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