Does vitamin C help prevent the common cold?

Posted on February 20, 2012 by Elizabeth

While you can get all the vitamin C you need from foods to help you prevent the common cold, you might need to supplement with this vitamin once you feel a cold coming on. A few studies have verified that while vitamin C might not prevent the cold from happening, it will help curb its severity and duration. Begin supplementing with 250 milligrams or more at the first signs of a cold. That’s only for adults; young children are much more susceptible to toxicity effects from vitamins and minerals, so keep their intake to within recommended levels or discuss higher doses with your physician.

Click the envelope to get my latest posts delivered to your inbox for free!
Want even more goodies? Sign up for my free Nutrition Tips newsletter
in the sidebar. You'll be glad you did!

Everyone tells me to eat my “greens.” Can you explain why they are so important?

Posted on February 13, 2012 by Elizabeth

Dark greens, like spinach, kale, collards, and chard, are some of the most mood and energy-enhancing foods on the planet. Calorie for calorie, you get more vitamins, minerals, phytonutrients and fiber than almost any other food. Greens clean arteries, protect brain cells from aging and depression, and improve blood flow to all body parts, thus lowering the risk for heart disease, cancer, vision loss, stroke, dementia, high blood pressure, wrinkling and skin cancer, erectile dysfunction, and loss of libido. They are rich in antioxidants, potassium, B vitamins, vitamin C, magnesium, calcium, zinc, iron, chlorophyll, and a host of phytonutrients from carotenoids to polyphenols and betaine. You honestly can’t get to your optimal vitality without greens.

How much do you need? Aim for at least 2 servings a day of the darkest greens you can find. A serving is 1 cup raw and 1/2 cup cooked. Include spinach or baby greens in salads and sandwiches. Steam them and add to mashed potatoes, lasagna, soups, and stews. Saute them with garlic in olive oil.

Click the envelope to get my latest posts delivered to your inbox for free!
Want even more goodies? Sign up for my free Nutrition Tips newsletter
in the sidebar. You'll be glad you did!

Should I take vitamin C to prevent a cold?

Posted on January 27, 2012 by Elizabeth

Maybe. A large number of studies have shown that vitamin C does not prevent the common cold from happening, but it does help curb its severity and duration. If you don’t eat the optimal 9+ fruits and vegetables daily, then take a vitamin C supplement. The effective dose is about 500 milligrams to 2,000 milligrams daily starting at the first signs of a cold and taken in divided doses throughout the day. Discontinue after cold symptoms are gone. That’s only for adults; young children are much more susceptible to toxicity effects from vitamins and minerals, so keep their intake to within Daily Value levels or discuss higher doses with your physician.

Click the envelope to get my latest posts delivered to your inbox for free!
Want even more goodies? Sign up for my free Nutrition Tips newsletter
in the sidebar. You'll be glad you did!

How does vitamin C help my skin?

Posted on January 19, 2012 by Elizabeth

Sun exposure (as well as stress) drains this antioxidant from the skin for up to 72 hours, leaving skin vulnerable to damage. The combination of vitamins E and C is especially effective in reducing sunburn damage. Vitamin C also helps maintain collagen, the underlying supporting structure of skin. Finally, vitamin C helps protect the skin from sun damage from both the inside from the foods you eat and even when applied topically.
What to Do? Eat more vitamin C-rich citrus fruits and juices, such as orange, grapefruit, and lime. Kiwifruit, currants, cantaloupe, papaya, strawberries, broccoli, and watermelon are other great sources of vitamin C. Rub a vitamin C serum on your skin every day, just make sure it is at least a 10% solution, since creams and lotions that contain less than that won’t work.

Click the envelope to get my latest posts delivered to your inbox for free!
Want even more goodies? Sign up for my free Nutrition Tips newsletter
in the sidebar. You'll be glad you did!

Q & A: Can you overdose on supplements of vitamin C, vitamin E, and vitamin A?

Posted on April 15, 2008 by Elizabeth

Q: Can you overdose on supplements of vitamin C, vitamin E, and vitamin A?
– Monika in Pittsburgh

A: Yes, you can overdose on almost any nutrient. For example, even moderate daily doses of 10,000IU of vitamin A are suspected to increase risk for birth defects in pregnant women, which is why this vitamin is limited to 5,000IU in prenatal supplements. Since one out of two pregnancies are unplanned, all women during the childbearing years should limit intake of vitamin A to this amount. Vitamins C and E are relatively non-toxic, but can have side effects if dosages are high enough. While 250mg to 1,000mg of vitamin typically is safe for adults, these amounts could be toxic for small children and larger doses of several grams can cause stomach upsets in adults. Vitamin E is safe in doses up to 400IU or more, although people taking anticoagulant medications should consult with their physicians before taking more than this, since this vitamin is a blood-thinner. -Elizabeth Somer

Click the envelope to get my latest posts delivered to your inbox for free!
Want even more goodies? Sign up for my free Nutrition Tips newsletter
in the sidebar. You'll be glad you did!