top of page

Cooler Temps, Vitamin C and that gosh darn Immunity

It's November and the mother nature has reminded us that it is time for cooler temps and shorter days here in Northern Wisconsin. Pondering by the electric fireplace in my home office as it burns off it's dusty summer dormant smell, I decided to start this blog for our website. It's purpose? - to share small nuggets of health related wisdom and perhaps a bit of news from time to time about what's happening at our pharmacy.

With the cooler temps, we are all spending more time indoors. We all know that creates the perfect conditions for cold and flu season. But that doesn't mean we have to succumb to it. There are many natural ways that we can improve our immunity. One of those ways is to increase our Vitamin C intake.

Why is Vitamin C important for our bodies?

Vitamin C is an essential nutrient that plays a vital role in many bodily functions. It is a powerful antioxidant that helps protect cells from damage, and it is also necessary for the production of collagen, a protein that is essential for healthy skin, bones, and cartilage.

Vitamin C is also important for the immune system. It helps the body produce white blood cells, which fight infection. Vitamin C can also help to reduce the severity and duration of colds and other infections. I don't know about you, but anything that can shorten my downtime is worth checking out - don't you agree?

How much vitamin C do you need?

The recommended daily intake of Vitamin C for adults is 90 milligrams for men and 75 milligrams for women. Pregnant women and women who are breastfeeding need more Vitamin C, 120 milligrams per day.

Most people can get the vitamin C they need from a healthy diet. However, people who have difficulty eating a variety of fruits and vegetables or who have certain health conditions may need to take a vitamin C supplement.

So the first (and easiest) thing to check out (and improve) is the amount of Vitamin C you are consuming. Vitamin C is found in a variety of fruits and vegetables. Here is the amount of vitamin C in the following items per serving, according to the USDA Food Composition Databases:


Serving Size

Vitamin C (mg)

Daily Value (%DV)


1 medium (140 g)




1 medium (236 g)




1 medium (84 g)




1 medium (75 g)




1 cup (152 g)




​1 cup (123 g)




1 medium (174 g)




​1 medium (233 g)




​1 medium (227 g)




​1 cup (177 g)



​Bell peppers, red

​1/2 cup chopped (62 g)



​Kale, cooked

​1/2 cup (67 g)




​1/2 cup cooked (91 g)



​Spinach, cooked

​1/2 cup (85 g)



​Sweet potatoes

​1 medium (184 g)




​1 medium (149 g)



Note: The Daily Value (% DV) is a percentage of the recommended daily intake of a nutrient for a healthy adult. Please note that these values are for general guidance only.

As you can see, many of these foods are excellent sources of vitamin C. Just one serving of some of these foods can provide you with more than 100% of your daily recommended intake of vitamin C.

It is important to note that the vitamin C content of foods can vary depending on the variety of the food, how it is cooked, and how long it is stored. For example, cooking vegetables can reduce some foods vitamin C content while others are improved.


Vitamin C is generally safe for most people to consume. Vitamin C is water soluble and should be taken everyday, as any excess is excreted. However, since it has to pass through your body, high doses of vitamin C can cause side effects such as stomach upset, diarrhea, and kidney stones. Proper hydration is key to minimize those effects.

People with kidney disease or other health conditions should talk to their health professional before taking Vitamin C supplements. Vitamin C can interfere with some medications.


Vitamin C is an essential nutrient that plays a role in many important bodily functions. It is important to get enough vitamin C from your diet or from supplements. We hope this information on Vitamin C helps you protect and defend yourself against too many days under the weather this season. I know I'll be using my favorite triple defense option in the days to come.

Let us know what you think of our new blog and any particular health related items you'd like us to tackle in future posts. We love hearing from you! Until next month.....stay healthy and keep warm!


These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. We share this for informational purposes only - we recommend always checking with your health professionals.

9 views0 comments


bottom of page