Fight colds and winter blues with vitamin C

Winter blues got you down? Fight back with a healthy blast of vitamin C! This essential nutrient not only helps keep colds at bay but can also help improve skin health and boost immunity.

Whether you’re munching on some oranges, sipping on a hot cup of lemon tea, or taking a daily supplement, vitamin C is your best ally during the chilly winter months.

Why do we need vitamin C in winter?

During the colder months, we often find ourselves huddled together in small, cosy areas with all windows and doors shut to keep the cold out and the warmth inside, says Dr Rejoice Katjitae, who manages the #Keready mobile clinics in Tshwane and Randburg, Gauteng.

She points out that, although it feels comforting at the time, these conditions can become breeding grounds for various viruses and bacteria that easily spread from person to person, leading to respiratory infections such as the common cold.

“It is commonly believed that vitamin C may help reduce the severity or even prevent the common cold.”

Dr Rejoice Katjitae

Studies have shown that vitamin C effectively reduces chest and throat infections in populations undergoing physically strenuous activities and living in cramped indoor conditions, Katjitae says.

“Vitamin C also plays a role in mood regulation and mental health.”

This is evident in patients who experience prolonged vitamin C deficiency, resulting in scurvy, she adds. “Scurvy presents as skin bruising, hair thinning, and even depression.”

Katjitae emphasises that adequate vitamin C levels in the winter are important for those who suffer from seasonal affective disorder and experience low moods during the winter.

READ NEXT: How to cope with herpes and prevent infections

Foods containing vitamin C

Pumla Brook-Thomae, a chef and cookbook author from Gqeberha, Eastern Cape, says you can never go wrong with a glass of wellness shots. For her, wellness shots are a year-round tradition.

“I find the process of making them fun and quite therapeutic.”

Her must-have ingredients include citrus fruits, ginger, beets, and carrots. She also believes that wellness would not be complete without spices such as nutmeg, cinnamon, star anise, and cloves.

“They give such a comforting feeling to the gut and a warm, fuzzy feeling in winter, especially when combined with citrus,” she adds.

Meanwhile, Katjitae advises that many foods, both vegetables and fruits, carry vitamin C properties. According to her, foods high in vitamin C include citrus fruits (oranges, lemons, grapefruit, etc.), kiwis, red bell peppers, broccoli, tomatoes, leafy greens (spinach and kale), and pineapples, to name a few.

How much vitamin C is enough?

It is suggested not to exceed the upper limit of the recommended daily allowance (RDA), even in the winter, irrespective of the season, cautions Katjitae.

She says to maintain overall health, the National Institutes of Health recommends the following for adults: men: 90mg per day, women: 75mg per day, pregnant women: 85mg per day.

“However, the upper limit you can tolerate from both food and supplement intake in total is 2 000mg, and anything above this limit can cause an upset tummy, diarrhoea, kidney stones, and trigger gout flare-ups.”

Katjitae explains that a higher concentration or more expensive product doesn’t mean better quality.

“I would advise you to read the packaging information and aim for at least 70-90mg because, remember, that’s all your body needs to function optimally.”

She points out that if you exercise intensely, smoke, or have any chronic illness, you may need slightly higher daily concentrations. “But I would recommend speaking to licensed professionals first.”

ALSO READ: Sour but sweet! Enjoy the tangy taste and health boost of lemons

Get the Health For Mzansi newsletter: Your bi-weekly dose of kasi health, wellness and self-care.