{"id":997115,"date":"2024-10-15T17:15:59","date_gmt":"2024-10-15T15:15:59","guid":{"rendered":"https:\/\/www.greentrinsic.com\/autumn-is-cold-season-strengthen-your-immune-system-with-natural-sources-of-vitamin-c\/"},"modified":"2025-07-31T13:47:36","modified_gmt":"2025-07-31T11:47:36","slug":"autumn-is-cold-season-strengthen-your-immune-system-with-natural-sources-of-vitamin-c","status":"publish","type":"post","link":"https:\/\/www.greentrinsic.com\/en\/autumn-is-cold-season-strengthen-your-immune-system-with-natural-sources-of-vitamin-c\/","title":{"rendered":"Autumn is cold season: here\u2019s how to strengthen your immune system with natural vitamin C"},"content":{"rendered":"\t\t
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Autumn \u2013 the season of falling leaves, cosy jumpers and crisp morning air. But as beautiful as this time of year can be, it often comes with an unwanted guest: colds. Ever wondered why? And what you can do to stay healthy? The answer \u2013 you may have guessed it \u2013 lies largely in a well-supported immune system. And one powerful ally to give it the care it needs is vitamin C. Let\u2019s take a closer look! <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Why do we get more colds in autumn?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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It\u2019s no coincidence that colds become more common in autumn. As temperatures drop, we tend to spend more time indoors \u2013 often in enclosed spaces with less fresh air, where viruses can spread easily. At the same time, dry heating air irritates our mucous membranes, making us more vulnerable to infections. Then there\u2019s the constant shift between chilly outdoor air and cosy indoor warmth, which can stress the body. And with fewer hours of sunshine, our vitamin D levels \u2013 another important immune supporter \u2013 naturally drop. All of this adds up and makes us more prone to catching a cold. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Vitamin C \u2013 the water-soluble immune booster<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Vitamin C is a water-soluble vitamin \u2013 but what does that mean exactly? Unlike fat-soluble vitamins like A or D, which can be stored in fatty tissue, water-soluble vitamins can\u2019t be stored by the body for long. Instead, vitamin C is absorbed in the intestine after we eat and then enters the bloodstream, where it gets to work: supporting the immune system, protecting cells from oxidative stress, and more. <\/p>

Whatever the body doesn\u2019t use is simply flushed out. That\u2019s why it\u2019s so important to replenish your vitamin C stores regularly \u2013 ideally every single day. Even if you can\u2019t really \u201coverdose\u201d, a consistent intake gives your immune system the best chance to stay strong. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\u201c<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\tLet your food be your remedy.\t\t\t<\/p>\n\t\t\t\t\t\t\t

\n\t\t\t\t\t\t\t\t\t\t\tHippokrates<\/cite>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/blockquote>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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How much vitamin C do you really need?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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According to the German Nutrition Society (DGE), the recommended daily intake for adults is 95\u202fmg for women and 110\u202fmg for men. The Austrian Nutrition Society (\u00d6GE) suggests similar values: around 100\u202fmg for women and 110\u202fmg for men. But what does that look like in real life? <\/p>

Let\u2019s break it down: One red bell pepper (approx. 150\u202fg) contains around 225\u202fmg of vitamin C \u2013 that\u2019s more than double the daily requirement. A single kiwi (about 75\u202fg) delivers around 70\u202fmg. And if you add a handful of strawberries (150\u202fg) and an orange to your breakfast, you\u2019ll get around 160\u202fmg of vitamin C \u2013 more than enough to cover your needs. <\/p>

So you see, with just a few servings of fresh fruit and veg, you can easily hit your vitamin C target \u2013 and give your immune system a natural helping hand.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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A quick note on preparation<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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When preparing vitamin C-rich foods, it\u2019s worth keeping in mind that vitamin C is sensitive to heat and light. Try to avoid long cooking times, especially with vegetables like broccoli or peppers. Steaming or briefly blanching is best. And of course, raw fruit and veg are always a fantastic way to enjoy this vital nutrient in its most natural form. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Recipe: your homemade vitamin C power shot<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Want to give your immune system an extra boost? Try this quick and easy homemade power shot \u2013 it\u2019s packed with vitamin C and other plant-based goodness. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Ingredients:<\/p>