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.

By: Cat Ebeling 

It is cold and flu season, and it’s a doozy this year! Lots and lots of people are suffering from this hellacious virus, and reports say the flu shot is only about 10% effective this year. In spite of having medical training (and maybe BECAUSE I have medical training), I am not a flu shot advocate. It is only marginally effective, and has a lot of toxic by-products in it as well, including the neurotoxin, thimerosal.

The better way to fight off a cold or the flu is to eat foods loaded with antioxidants, especially organically grown fresh fruits and veggies. Some of these foods are literally bursting with antioxidants that will arm your immune system to fight off the toughest viruses—way better than a flu shot!

Kiwi is one of those super high antioxidant, powerful weapons to add to your arsenal. Why is kiwi so fantastic? Kiwi is loaded with at least 20 vital nutrients, including: vitamin C, carotenoids, polyphenols, fiber, and tons more vitamins and minerals. Even scientific research confirms that kiwi fruit have some seriously beneficial effects on the immune system. Kiwi has also been shown to influence a number of biomarkers that have to do with decreasing oxidative stress and creating a stronger, more robust immune system.

This amazing little green, furry fruit provides about 275% of the daily recommended amount of vitamin C per serving – five times that of an orange!!  Not only does kiwi help fight off colds and the flu, but these super antioxidants have immune-stimulating activity, which means they actually help to stimulate the immune system even more.

And even better, kiwi’s vitamin C helps to reduce wheezing and asthma symptoms in children as well. Research has also shown kiwifruit has a major protective effect against asthma and respiratory problems, including wheezing and coughing, due to allergies or colds and flu. This study conducted in Italy on over 4,000 children, showed that the children eating 6 or 7 servings of kiwifruit and other vitamin C-rich foods per week had a 44% lower incidence of wheezing! That’s quite a statement! Even those eating these foods only once or twice a week, had lesser symptoms, in comparative studies.

Kiwi also contains a large dose of vitamin E that also goes after free radicals in the body and protects the immune system, as well as strengthening heart health. It also contains a large allotment of vitamin K, which is especially helpful for preventing harmful blood clots, like those that cause heart attacks, strokes, and thrombosis.

There’s more to this valuable little fruit. Kiwi contains large quantities of vitamin A, which not only benefits the immune system as well, but it is great for fighting skin infections, protecting the bones, teeth, and the eyes.

Kiwi’s vast treasures also include B vitamins, especially B6 which is important for pregnant mothers to protect their growing babies against birth defects. B6 also helps the nerve and brain function, as well as being beneficial for a healthy mood. Kiwi also contains omega 3 fatty acids, which help to protect brain health, decrease heart disease, modulate ADHD, and help lift your moods.

Kiwi’s rich source of powerful polyphenols contribute to its antioxidant and immune-enhancing properties, which also helps to fight cancer. One of the body’s first lines against cancer is having a strong immune system, so kiwi is a tough weapon, along with a diet heavy in brightly colored veggies and fruits.

Kiwi comes in both green and gold varieties, and, although not as easy to find, the gold kiwi type comes out slightly ahead of the green variety when it comes to antioxidant strength.

Kiwi also can aid in a good night’s sleep, and increase the ‘feel good’ brain chemical, serotonin. It’s high fiber content helps to feed and nourish a healthy microbiome as well—which also contributes greatly to our immune health and happy moods.  My friend Danette May also has an article on kiwi and sleep here:  How 2 kiwis a day keep insomnia away

The conclusion: kiwifruit consumption is a powerful weapon to help boost the immune system, decrease free radicals, fight inflammation, and create massive health benefits. Although it is small, it has a mighty powerful punch!

Kiwi is often eaten skinned, but its thin brown skin is also edible and full of precious nutrients as well. While it is a little fuzzy, those little fuzzies actually increase its fiber content by three times. And the skin contains even more vitamin C! Be sure to choose organic kiwi when you can, and always wash the skin if you are going to eat it.

I like to throw kiwi into salads, make delicious fruity salsa as a topping for grilled fish, add to smoothies or just eat it plain, out of hand. Kiwi has a delicious sweet-tart taste, a little like strawberries, and most everyone likes kiwi! Choose ones that are firm but yield slightly. And remember, “A kiwi a day, keeps the Doctor away!”

Here’s more on kiwi:  How kiwi fruit fights depression and fatigue

References-

Dr. Josh Axe, https://draxe.com/kiwi-nutrition/

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1934/2

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=41

http://www.kiwiberry.com/nutrition.htm

http://www.nutrition-and-you.com/kiwi-fruit.html

1 http://www.ncbi.nlm.nih.gov/pubmed/10722767,

2 http://www.ncbi.nlm.nih.gov/pubmed/21212530,

The post Fight Off a Cold or the Flu with THIS Small Exotic Green Fruit!   appeared first on thenutritionwatchdog.com.