By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

I have been taking Vitamin C to prevent colds and the flu since the 70’s, when Linus Pauling declared vitamin C’s ability to defeat the common cold. I have always thought it helped prevent or shorten any illness. Since then, it’s been a hotly debated subject as to how effective it actually is for preventing colds, and influenza. Personally, I am a believer.

Vitamin C is a very potent antioxidant that protects against free radicals that can lower your immunity, and increase the risk of chronic disease, as well as speed up the aging process.

Vitamin C does help the immune system protect against viral infections and other types of infections more efficiently. It does this by strengthening the function of our innate immune system, which is our first line of defense against bacteria and viruses—especially those we have never encountered before.

In addition, vitamin C also activates the adaptive immune system responses to increase levels of antibodies which attack specific types of germs, bacteria and viruses that the body has previously fought off.

One of the hallmark signs of vitamin C deficiency is a weakened immune system.  A study out of Switzerland found that getting adequate levels of vitamin C can help reduce the symptoms and duration of respiratory infections, such as the common cold, bronchitis, or sinusitis. And, when combined with zinc, more importantly, it can also prevent or improve outcomes of pneumonia, malaria and diarrhea infections as well.

Some of the most convincing evidence of vitamin C’s ability to fight respiratory infections comes from a large study of 29 randomized trials that included more than 11,000 participants. Researchers found that active athletes who exercised in cold weather cut their risk of respiratory infections in half by taking only 200mg of vitamin C a day. Taking just 200mg of vitamin C per day also reduced the duration of the cold and flu symptoms significantly, helping people return to work and their lives more quickly.

Vitamin C is also effective at both preventing cancer cells and stopping their spread. A study from Finland shows vitamin C’s ability to help prevent heart disease—people who took 700mg of vitamin C a day had a 25% lower chance of developing heart disease, as well as lowering both triglycerides and levels of (bad) LDL cholesterol.

Unfortunately, humans are one of the only species who cannot create vitamin C in their bodies. So we must get it from our diets and supplementation. Vitamin C is also water soluble, so it easily washes out of the body. If you want the benefits of vitamin C, you’ll need to consume it daily, and not just at the start of getting sick.
While high doses of vitamin C may be effective at helping with some health issues, most of the vitamin C over 400 mg may get washed out in the urine. High doses of vitamin C work best in divided doses throughout the day, otherwise, it may cause digestive upset and diarrhea.

A recent study published in Seminars in Preventive and Alternative Medicine looked at over 100 studies and found a growing list of benefits of vitamin C. Some of those health benefits include:

• Protecting against heart disease, high blood pressure and strokes
• Lowering bad cholesterol levels including LDL and triglycerides
• Helping prevent cataracts and macular degeneration
• Reducing aging by building up collagen that prevents wrinkles
• Protecting the kidneys, eyes and blood vessels of those with diabetes
• Enhancing the absorption of iron, preventing anemia
• Reducing histamine reactions, lessening the symptoms of allergies and inflammation
• Preventing seasickness
• Strengthening and helping repair tendons, ligaments, and cartilage in the body.

Since we don’t make vitamin C, it’s easy to become deficient in it. Some of the signs of low vitamin C include:

• Bruising
• Swollen or bleeding gums
• Slow wound healing
• Dry hair
• Rough scaly skin
• Nosebleeds
• Weak immune system, frequent colds and flu
• Digestive disorders like leaky gut and food allergies
• High blood pressure and heart disease

Because the vitamin C in foods is accompanied by a host of other healthy antioxidants and super nutrients, it’s best to eat foods with high vitamin C content. Some of the highest levels of vitamin C in foods include all forms of citrus fruits, kiwi, peppers—especially red peppers, papaya, strawberries, broccoli, tomatoes, kale, guava, and mango. But it’s easy to get plenty of healthful vitamin C just by choosing a wide variety of organic, brightly colored vegetables. Keep in mind that overcooking destroys the vitamin C, so cook lightly or eat raw.

However, you should probably still consider supplementing to achieve the optimal protective levels of vitamin C in your body. While high doses are generally safe, it is still important not to exceed the and upper limit of about 2,000 milligrams a day to avoid adverse digestive symptoms such as stomach upset and diarrhea.

Liposomal (or pro-liposomal) vitamin C is a brand new highly absorbable option for high-dose vitamin C. When you take the common form of ascorbic acid (vitamin C) only about 14-30% of it is actually absorbed in the body. And the absorption rate goes down, the higher the dosage. Dosage of standard forms of vitamin C are only about 200-1,000 mg/day but with liposomal vitamin C you can safely take 1000-2000mg a day and know it will all be absorbed.

This is where liposomal vitamin C has an advantage.

Liposomes are particular microscopic spheres that carry vitamin C at their core. Their absorption does not depend on vitamin C transporters, but rather on the direct fusion of the liposome with the small intestinal cells resulting in direct intracellular (inside the cells) release of the vitamin C and eventually into the blood circulation. Liposomal vitamin C has a substantially improved rate of absorption than conventional vitamin C supplements which further magnifies all the health benefits of vitamin C.

Experts agree that Vitamin C, in combination with a healthy lifestyle, can boost your immune system and help prevent colds and flu, or shorten the duration.

We put one of the worst modern health crisis in our rear view mirror, but is it really over?

2026 – ER doc has urgent immunity warning for what’s coming

According to one ER doctor, there are 3 terrifying warning signs right now…

The media is hiding them (the politicians needed votes this fall).

Click here to see what’s coming next, and how to protect yourself

Immunity has been the perfect “back door” for taking away our freedoms..

And, what comes next could make the last few years look like a cakewalk.

Here’s this MD’s suggestions for supporting your immune system right now.

References
https://coremedscience.com/blogs/wellness/how-to-pick-the-best-liposomal-vitamin-c
https://lpi.oregonstate.edu/mic/vitamins/vitamin-C#common-cold-treatment
https://www.healthline.com/nutrition/vitamin-c-coronavirus#recommendation
https://draxe.com/nutrition/vitamin-c-foods/
https://www.medicalnewstoday.com/articles/219352#what_is_vitamin_C_and_why_do_we_need_it

The post Vitamin C and Your Immune System appeared first on thenutritionwatchdog.com.

I made this recipe up and has been a huge hit with family and friends. It’s also a fun and different dish to make when having company and sure to be popular! It has a wonderful, slightly spicy curry flavor with lemongrass, lime, and creamy coconut milk. You can use fish, chicken, shrimp or even thinly sliced pork for protein.

While Thai recipes seem to contain a lot of ingredients, the ingredients make all the difference. If you cannot find lemongrass at your local grocery store or health food store, you can just use lemon or lime for seasoning.

Thai recipes generally use coconut milk to give them that smooth creamy taste, and I think it tastes way better than regular dairy milk or cream. Plus, coconut milk contains healthy saturated fats, with plenty of medium chain triglycerides that help you to burn fat, lower your blood sugar, keep your energy blasting and feed your brain with the fats it needs to work well.

Coconut milk also contains lauric acid, which is fights viruses, bacteria, fungus, and other dangerous microbes that can make you sick. The lauric acid is a great immune booster, so perfect for any time of the year when you need that extra boost to fight off colds and flu.

Thai food also contains some powerful spices that make it especially good for you, including garlic, olive oil, ginger, lemon grass and the super-food turmeric. Garlic, ginger and turmeric are powerful anti-inflammatories, immune boosters and have been proven to kill cancer cells.

Shitake mushrooms are also powerful immune boosters and contain polysaccharides, terpenoids, sterols and lipids linked to immune boosting cholesterol lowering, and cancer fighting benefits. And the cilantro is detoxifying, helping to remove heavy metals like mercury.

So, you see, this is the perfect dish to power up your immune system, fill your body with massive super-foods and antioxidants, and enjoy!

Ingredients

• 2-4 cloves garlic minced
• 3 T grass fed butter or coconut oil
• 1 T minced fresh ginger
• 1 sweet red bell pepper, sliced thinly
• 1 stalk lemon grass out leaves removed, cut down middle and cut in 2″ sections
• 2-4 small carrots sliced thinly
• Sliced fresh shitake mushrooms or baby portabella mushrooms
• 1/2 to 1 lb chicken, or firm flesh fish like salmon, cod, halibut, tuna cut in 1” chunks

Saute the above ingredients in butter over medium heat until slightly tender, about 5-7 minutes.

Then add the following:

• 1 1/2 cups chicken stock
• 1 can full fat coconut milk
• 1/4 cup tamarind sauce
• 2 T fish sauce
• 1 Tbsp rice wine vinegar
• Pinch of sugar
• 2 tsp minced fresh turmeric root
• Juice of one lime
• Hot pepper flakes to taste
• A handful of chopped cilantro (for garnish)

Directions

Simmer for 10-15 minutes until meat is cooked through and vegetables are tender. Serve over brown rice, quinoa or zoodles (zucchini noodles). Garnish with generous amount of cilantro. Serves about 4 but watch out–it’s very popular!

Bon Appetit!

Get your FREE copy of the Keto Slow Cooker Cookbook.

Looking for easy, tasty recipes that help you burn fat, then look no further…

This free recipe book is packed with over 80 fat-burning Keto recipes, such has mouth-watering chicken, beef, pork meals and more…

Best yet, every single recipe uses a slow cooker. Spend less than 20 minutes in your kitchen whipping up these delicious meals.

The post Simmering Thai Hot Pot (Immune Boosting) appeared first on thenutritionwatchdog.com.