Preventing Cold and Flu Through Food and Diet Choices

Through my diet I have been preventing cold and flu for more than two (2) years. People ask me all the time, ‘Kiran how is it you’re never sick anymore?’. My answer as you can as mentioned is food. You might be wondering what happened years before that — and the answer would be simple again, through my diet. You see, about two years ago I began making more conscious choices surrounding the foods, and beverages I was consuming.

My Family Wasn’t so Sure … At First.

They originally became the victim of those choices when I wasn’t entirely sure what I was doing! However, I think they would agree with me now, that we are all victors now as a result – especially when it comes to preventing cold and flu. 
And, what I think you will find most interesting with this post is that many of the vitamins, specifically Vitamin C are loaded in the food we eat. However, citrus is minimal. In fact, the only citrus we consume regularly are lemons and limes. 
Preventing colds and the flu is much easier than treating one. So, instead of only focussing on seasonal fixes, we have incorporated these food choices year round. And, we do the same for the foods we cook at Ki’s Kitchen too! So let’s go back to the goodness we all know as Vitamin C. 
Vitamin C is one of the safest and most effective nutrients. It may not be the cure for the common cold — Although it sure helps in prevention. But the benefits of vitamin C includes protection against immune system deficiencies, cardiovascular disease, , eye disease, and even skin wrinkling.

What is Vitamin C?

Vitamin C is abundant in fruits, vegetables. It is a water-soluble vitamin and powerful antioxidant and, it helps the body form and maintain connective tissue, including bones, blood vessels, and skin.

“Vitamin C has received a great deal of attention, and with good reason. Higher blood levels of vitamin C may be the ideal nutrition marker for overall health,” says study researcher Mark Moyad, MD, MPH, of the University of Michigan.
He goes on to say; “The more we study vitamin C, the better our understanding of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health, and immunity to living longer.”

Well, that is a mouthful, isn’t it? 

Many people are deficient in Vitamin C and may not even realize it. Symptoms of that may include; fatigue, muscle weakness, joint and muscle aches, bleeding gums, and leg rashes. 

According to the National Institute of Health the following are the recommended daily allowance for adults over the age of 19;

  • men, 90 mg per day
  • women, 75 mg per day
  • pregnant women, 85 mg per day
  • breastfeeding women, 120 mg per day.

And, depending on your own doctor of health practitioners suggestions this number may increase even by large amounts. In fact a recent study completed on Vitamin C in the United States had people consuming upwards of 500 milligrams a day of Vitamin C.

So, I would encourage you to speak with a nutritionist or dietician, your family doctor or holistic doctor to see what amounts are best for you. 

What are the Best Dietary Sources of Vitamin C for Preventing Cold and Flu?

As I mentioned to you above, many people believe that Vitamin C can predominantly be found in citrus fruits. And, I shared with you too that although I only use lemons and limes in our diet as far as citrus foods go — we eat a diet plentiful of Vitamin C. Whether we can say I have been preventing colds and the flu for two years by some stroke of luck, or you agree the increase in Vitamin C is responsible (among other food choices)- that decision is yours. 

For starters, fresh herbs back a serious Vitamin C punch! While parsley and thyme lead the pack, here is a list of foods that are both available and generally affordable that you can practice adding more of them to your diet. 

Vegetables Higher in Vitamin C 

  • 1/2 cup of red or green cooked peppers (121 mg) 
  • 1/2 green peppers – Raw (63 mg) 
  • 1 cup of red cabbage – Raw (42 mg) 
  • 1/2 cup of cooked cauliflower (29 mg) 
  • 1 medium sweet potato (22 mg)

Fruits Higher in Vitamin C 

  • 1 Guava (206 mg) 
  • 1/2 Papaya (94 mg) 
  • 1 Kiwi (84 mg) 
  • 1 Grapefruit (37 mg) 
  • 1/2 Avocado (26 mg) 

Herbs and Spices Higher in Vitamin C

  • Fresh Thyme (160 mg)
  • Dried Parsley (122 mg)
  • Fresh Dill (85 mg) 
  • Ground Cloves (81 mg)
  • Ground Turmeric (26 mg) 

Vitamin C is an important, naturally-occurring nutrient.

From preventing cold and flu, to rebuilding tissue, bones and blood vessels, and boosting the body’s ability managing calcium, it is something we all need on a daily basis.

Studies continue to support that vitamin C helps support brain function, heal from injuries, and recover from illness. A potent antioxidant for neutralizing free radicals, a diet lacking vitamin C may lead to health problems over time. Or, more serious ones. 

Overall, if your goal is preventing cold and flu from crippling your household, or you simply want to add more Vitamin C to your diet I hope you have found this list helpful. 

Furthermore, Thank you so much for visiting! I hope you have found some valuable information, if so, I’d love to hear about it!

Please feel free to share this post with anyone who might benefit, and comments are always welcome!

I look forward to connecting with you next time!

And be sure to check out why you should order your family’s next meal courtesy of Ki’s Kitchen  
preventing cold and flu

From our kitchen to yours,

Love + Peace


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