As we are nearing the colder months, it’s important to make sure that our immune systems are ready to fight off anything that the winter throws at us. Vitamin C has been known to help build a strong immune system. But the benefits of vitamin C doesn’t stop there. Here are five reasons you should add vitamin C to your diet.

Reason 1: It boosts your immune system

Vitamin C is an essential part of your body’s arsenal for a strong immune system by helping your cells function better.

Reason 2: It is a powerful antioxidant

Antioxidants are molecules in the body that protect you against free radicals. Free radicals can cause stress in the body and lead to chronic disease.

Reason 3: Keeps your iron reserves healthy

Iron helps your body to transport oxygen-rich blood to help your body to function. Taking vitamin C helps your body to absorb iron better.

Reason 4: It keeps your skin healthy

Vitamin C helps with the production of collagen, one of the main building blocks of the skin. Collagen makes your skin look younger by plumping it up. This also helps with wound healing.

Reason 5: It protects your eyes

The American Optometric Association noted that vitamin C can reduce your risk of cataracts or developing age-related macular degeneration.

Your body doesn’t produce or store vitamin C, so the best way to get enough of it is by eating a balanced diet, full of fresh fruits and vegetables. Here are some great sources of vitamin C:

Resources:

https://www.everydayhealth.com/diet-nutrition/scientific-health-benefits-of-vitamin-c/
https://www.webmd.com/diet/features/the-benefits-of-vitamin-c#2
https://www.medicalnewstoday.com/articles/219352#other-benefits

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As it gets colder, it gets harder to exercise. The benefits of exercise are undeniable and if you break your stride now, it gets harder to start again. Here are 5 easy, and not so easy, ways to get your heart pumping.

1. Take a brisk walk around the block

There is nothing like a walk to clear the mind and let go of the day’s stresses. Walking is a great low-impact way to get the blood pumping and your muscles working.

2. Hit the road

If you’re up to it, go for a jog. Running for 30 minutes can burn up to 500 calories, depending on your level of fitness.

3. Do some HIIT training

You can do this anywhere. High intensity interval training uses high bursts of energy over shorter periods of time. For example, do an exercise for 45 seconds and rest for 15 seconds, repeating this for a set amount of time.

Exercises to try:

• Burpees
• Jump squats
• Jumping jacks
• Sprints
• Mountain climbers

4. Have a dance party

Put on your favourite tunes and dance in the living room. Invite the rest of the family to join in the fun. And the more you dance, the more calories you’ll burn.

5. Play with the kids

Enjoy some quality time and fresh air with the kids by going outside and kicking a ball or playing touchers.

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Have you ever wondered if you need to take that daily multivitamin? Or if they really offer a quick fix to ensure you meet your nutritional needs? This post addresses which supplements to consider, and when you should consider them, as well as the dangers associated with taking some supplements.

The unique combination of vitamins, minerals and phytonutrients in foods cannot be synthetically replicated or replaced in the form of a supplement. It is for this reason that healthcare professionals agree, that nutritional supplements should be used to complement a healthy diet, but not to replace it.

When should you consider taking supplements?

If you’re generally healthy and eat a wide variety of foods, you probably don’t need a supplement. That said, there are numerous situations where taking the correct supplement is helpful and vital. Here are some examples:

– Women of childbearing age who are planning to fall pregnant

They should take a supplement that contains at least 400 ug (0.4 mg) of folic acid. This is to prevent neural tube defects such as spina bifida that can begin early in a pregnancy. Women who are pregnant need additional folic acid and iron.

– Men and women over the age of 50

This is because as you get older, your body may not be able to absorb calcium and vitamins B-12 and D like it used to. Also, there’s evidence that a multivitamin may improve your immune function and decrease the risk of some infections.

– People with special dietary needs

People with special dietary needs such as food allergies or those with limited diets may benefit from a multivitamin and mineral supplement. Vegetarians who eat no animal products may need vitamin B-12, iron and calcium supplements.

– People with medical conditions such as anaemia or osteoporosis

They may need a supplement with specific nutrients. Some health conditions such as disease of the liver, gallbladder, intestine, pancreas or kidney make it challenging to digest and absorb nutrients.

– People taking certain medications

Antacids, antibiotics, laxatives or diuretics can interfere with how your body uses nutrients. In this case, you may need to supplement extra of these nutrients to meet your requirements.

Can supplements be dangerous?

While there may be a need to supplement our diet at certain times in our lives, the safety of taking a supplement also needs to be considered. A single daily multivitamin is usually safe. However, some vitamins and minerals are dangerous when taken in large amounts if you take them as single nutrient supplements. For example, high intakes of vitamin A during pregnancy have been linked to birth defects. Also, vitamin D, niacin, calcium, iron and selenium are toxic in high doses.

Remember that real food contains vitamins, minerals and phytonutrients that a pill can’t give us. When we take a nutrient out of food and concentrate it in a pill, it’s not quite the same thing. Be sure to consider your situation and consult a doctor or a registered dietitian if you have any questions regarding taking nutritional supplements.

Did you know?

Pick n Pay is committed to promoting health and wellbeing among South Africans and employs a Registered Dietitian to provide free nutrition-related advice to the public. Contact Leanne Kiezer via the Pick n Pay Health Hotline on 0800 11 22 88 or [email protected] to start your nutrition conversation.

You can also visit www.adsa.org.za to find a dietitian in your area who is registered with the Association for Dietetics in South Africa (ADSA).

You may also want to read this post on ways to boost your immune system in winter.

Written by Leanne Kiezer 
Pick n Pay Dietitian

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