Autumn – the time when the leaves fall, the days get shorter and a fresh breeze creeps into our everyday lives. Unfortunately, this transition from summer to winter often brings with it a less welcome accompaniment: colds. Why does this actually happen and how can you best protect yourself? The answer – as you may have already guessed – lies to a large extent in a well-strengthened immune system. And a powerful helper in getting your immune system up to scratch is vitamin C. Let’s take a closer look!
Why do more people catch a cold in the fall?
It’s no coincidence that colds increase in the fall. The cooler temperatures mean that we spend more time indoors – often in closed, less well-ventilated rooms. This is where pathogens can spread particularly well. In addition, our mucous membranes are dried out by the dry heating air and are more susceptible to viruses. The constant change between cold outdoor air and warm indoor air stresses our body and our immune system has to work harder. At the same time, we get fewer hours of sunshine and our vitamin D levels, which are also important for the immune system, decrease. All of this makes us more susceptible to colds.
Vitamin C - A water-soluble power vitamin
Vitamin C is one of the water-soluble vitamins. But what does that actually mean? In contrast to fat-soluble vitamins such as vitamin A or D, which can be stored in fatty tissue, our body cannot store water-soluble vitamins in the long term. Vitamin C is therefore absorbed in the intestine after ingestion via food and enters the bloodstream, where it fulfills its tasks – such as protecting cells from oxidative stress or strengthening the immune system. What the body does not need is simply excreted in the urine.
This also means that you should take vitamin C regularly, preferably every day! Although too much is excreted, it is still advisable to ensure a regular intake to keep your immune system strong.
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Let your food be your remedy.
How much vitamin C do you really need?
The German Nutrition Society (DGE) recommends a daily intake of 95 milligrams (women) to 110 milligrams (men) for adults. The Austrian Society for Nutrition (ÖGE) gives similar values: Around 100 milligrams for women and 110 milligrams per day for men. But what does this look like in practice?
Let’s explain this with an example: One bell bell pepper (about 150 grams) contains around 225 milligrams of vitamin C. This means that half a red bell pepper easily covers your daily requirement. A kiwi (around 75 grams) also provides almost the entire daily requirement with around 70 milligrams. If you eat a handful of strawberries (around 150 grams) and an orange for breakfast, you can easily reach the recommended amount – that’s around 160 milligrams of vitamin C!
So you see, with a little fresh fruit and vegetables you can easily get the recommended amount of vitamin C – and support your immune system in the best possible way!
What should you look out for?
When preparing foods rich in vitamin C, it is important that you prepare them gently. Vitamin C is sensitive to heat and light. Therefore, try not to overcook vegetables such as broccoli or peppers. Steaming or briefly blanching are ideal to preserve the valuable nutrients. Raw fruit and vegetables are of course also a great way to integrate vitamin C into your diet.
Recipe for a homemade vitamin C power shot
If you want to give your immune system a good boost, try this homemade immune booster shot. It’s packed with vitamin C and other valuable nutrients to boost your defenses.
Ingredients:
- 1 orange (peeled)
- 1/2 lemon (peeled)
- 1 small carrot (peeled and roughly chopped)
- 1 piece of ginger (approx. 2 cm, peeled)
- 1 pinch of turmeric (optional for its anti-inflammatory properties)
- 1 teaspoon acerola powder (for extra vitamin C)
- 1/2 tsp agave syrup (optional)
- 50 ml water
Preparation:
- Put all the ingredients in a blender.
- Blend on the highest setting until a smooth consistency is achieved.
- Pour the shot into a glass and enjoy fresh
This little shot provides you with a good dose of vitamin C, while ginger and turmeric also have an anti-inflammatory effect. Perfect for an immune boost in the morning.
But let’s be honest, sometimes you just don’t have the time or inclination to make these shots yourself, right? So if you’re in a hurry or want to make sure your body gets the antioxidants it needs, I recommend the RINGANA pack antiox. It’s specifically designed to protect your cells from oxidative stress – one of the main reasons why our immune system is weakened. It contains valuable antioxidants such as vitamin C, vitamin E and OPC, which protect your cells from harmful free radicals. Vitamin C in particular plays a key role in boosting your immune system and protecting you from colds.
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FRESH pack antiox provides the body with power from freeze-dried superfruits. FRESH pack antiox with water- and fat-soluble antioxidants supports the body’s own defenses and protects the cells from free radicals.
The best plant-based sources of vitamin C
If you want to boost your immune system naturally, vitamin C is your faithful companion. But where do you find it best? Surprisingly, it’s not oranges or lemons that are the frontrunners in the vitamin C world.
Here is an overview of the best foods rich in vitamin C – perfect for a vegan diet.
1. rose hips (1250 mg per 100 g): These red power fruits are real vitamin C bombs! Whether as tea, puree or in a smoothie, rosehips are a wonderful addition to your daily dose of vitamin C.
2. acerola cherries (1700 mg per 100 g): Acerola is a small fruit with a big effect. Just 100 grams of this cherry cover the daily requirement many times over. It can be wonderfully integrated into smoothies or as a powder in juices and bowls.
3. bell peppers (150 mg per 100 g): Yes, peppers are not only colorful and delicious, they are also a real vitamin C bomb. The red variety in particular has a particularly high content. A crunchy snack between meals or as an ingredient in your favorite dish – peppers give your immune system a real boost.
4. blackcurrants (200 mg per 100 g): These small, dark berries are not only extremely healthy, but also delicious. Perfect for jams, desserts or as a topping for your porridge.
5. kale (105 mg per 100 g): Yes, the green superfood not only scores with valuable minerals, but also with a decent vitamin C content. Whether as a salad, smoothie or chips – kale is versatile and a real powerhouse.
6. kiwi (92 mg per 100 g): The green fruit with the hairy skin is also a top contender when it comes to vitamin C. It can be enjoyed on its own or added to a fruit salad or smoothie.
7. broccoli (89 mg per 100 g): Broccoli is not only known for its anti-cancer properties, but also provides you with plenty of vitamin C. A great vegetable for soups, stir-fries or as a side dish.
Protect your immune system naturally this cold season. Make sure you eat a balanced, plant-based diet rich in vitamin C and support your immune system with valuable supplements such as RINGANA PACK antiox.
Disclaimer: This text is in no way a substitute for professional advice from a doctor or pharmacist and must not be used as a basis for independent diagnosis or for starting, changing or stopping treatment of illnesses. Always consult a doctor you trust if you have any health questions or complaints! Greentrinsic accepts no liability for any inconvenience or damage resulting from the use of the information presented here.
Around 70% of our immune system is located in the gut. Find out more about the secret world of the gut. The benefits of a vegan diet and useful tips to help you maintain a healthy gut.
