As lockdown measures start to ease it is important, now more than ever, to investigate ways to provide our immune systems with as much support as we can.
There is considerable evidence promoting the role of Vitamin C (ascorbic acid) in supporting our immune systems prior and during a viral infection; particularly when it comes to shortening the duration of respiratory tract infections (see references below).
Vitamin C is considered very safe even in higher doses and with such a wonderful array of sources, in the form of colourful, delicious fruits and vegetables, what better way to give our systems the boost it could need in this current climate.
Traditionally we have thought of oranges and it's juice as the richest sources, actually more potent sources include broccoli, red peppers, papaya, strawberries and kiwi fruit.
As vitamin C is water soluble it is important to consume daily portions and we can do this by following the guidelines of 8-10 pieces of fruit and vegetables per day. Bearing in mind also that should be predominantly in the form of fresh, minimally cooked, vegetables.
If you find yourself being affected by the Covid-19 virus evidence shows that supplementing with at least 1000mg of Vitamin C per day could be beneficial. "1000mg of Vitamin C / day shortens cold duration in adults on average 6% and 17% in children"
References:
Hathcock JN, Azzi A, Blumberg J, et al. Vitamins E and C are safe across a broad range of intakes. Am J Clin Nutr. 2005;81(4):736–745. doi:10.1093/ajcn/81.4.736
Hemilä H. Vitamin C and Infections. Nutrients. 2017;9(4):339. Published 2017 Mar 29. doi:10.3390/nu9040339