Feeling tired and catching a cold are two of the most common health complaints of college life. Getting enough vitamin C, by eating healthy snacks rich in vitamin C can help.
Studying does require extra energy, especially when added to work demands. Plus, viruses, the kind that infects humans (not computers) tend to invade campuses.
As an Amazon affiliate, I earn when you buy from links supplied in this blog at no extra cost to you.
Vitamin C synergy
Vitamin C helps the body use the iron from plant foods (non-heme iron), and--equally important for fighting fatigue--it's necessary for the production of a compound called carnitine.
When your body runs out of carbohydrates, carnitine lets you use fatty acids for energy. (Although some people take carnitine supplements to burn fat, evidence supporting the use of these supplements is weak.)
Vitamin C and immunity
When it comes to defending against viruses, vitamin C boosts the immune system and is especially helpful when you are under stress--and aren’t college students usually highly stressed!
It doesn’t, however, keep you from catching a cold unless you take it as a daily preventive, before exposure.
It will not put the kibosh on a cold when taken after getting sick although some evidence shows that it shortens a cold’s length and severity. Perhaps this is because it destroys histamine--the cause of watery eyes and runny noses.
Mood and beauty
Vitamin C may make you happier and better-looking.
It prompts collagen production, which creates strong connective tissue, heals wounds, and nourishes your skin.
Because it performs antioxidant actions, scavenging free radicals, some research touts it as anti-aging. Free radicals are damaged compounds created by reactions in our cells that are a cause of aging.
Credit: Sunny Ng on Unsplash
Because it performs antioxidant actions, scavenging free radicals, some research touts it as anti-aging. Free radicals are damaged compounds created by reactions in our cells that are a cause of aging.
It enhances mood by helping produce the neurotransmitters dopamine and serotonin. Dopamine is the “joy” chemical in our brain. Serotonin regulates mood, appetite, memory, desire, and the body’s internal clock or circadian rhythms.
More health benefits
Other benefits of this happy vitamin are that it can lower blood pressure and risk factors for heart disease.
How much vitamin C?
The DRI (Daily Reference Intake) for adults is 75 mg for women and 90 mg for men. An orange has about 60 mg of vitamin C while a baked potato, including the skin, has 20 mg. (A small serving of McDonald’s French fries contains 12 mg.)
Most supplements have a minimum of 250 mg, which is more than the DRI. The Upper Limit is 2,000 mg although higher amounts may be okay when intake is gradually increased.
Symptoms of vitamin C overload include nausea and diarrhea. (Kidney stones are another suspected side effect of too much vitamin C!)
A lower percentage of vitamin C is absorbed when you take mega doses (usually as a supplement since it is difficult to eat 30 oranges in one sitting). Absorption is also less in cigarette smokers, whose daily needs for the vitamin are increased by 35 mg.
Physical signs you're not getting enough vitamin C
If you're low in vitamin C, you might notice what appears to be a rash, small reddish spots caused by the breakage of capillaries. Another sign is easy bruising and curly/corkscrew hairs on your arms, face, and other body surfaces.
A study of college students and vitamin C performed some years ago showed that many do not get enough because they don't eat many fruits and veggies.
Oranges and clementines are juicy, healthy snacks for college students. Sweet strips of colored bell peppers are another healthy snacking option with loads of vitamin C.
Here is a sampling of high vitamin C fruits and veggies.
Kiwi fruit, 1 medium | 75 mg |
🌶 Red chili pepper (1) | 65 mg |
Yellow sweet pepper (½ cup) | 137 mg |
Kale, 1 c raw | 80 mg |
🍓 Strawberries, 1 c | 89 mg |
Reduced cancer risk is yet another reason to load up on vitamin C-rich fruits and veggies. Vitamin C has been linked with fewer cancers of the mouth, esophagus, and pharynx, according to studies and reviews of literature.
Summary
Seeking out vitamin C daily in foods or low-dose supplements (ascorbic acid) will improve the function of many systems within your body.
Making vitamin C-rich foods and beverages could pay dividends in increased energy and improved mood and skin. It may even help you avoid diseases from the common cold to cancer.
Note: Nutrition takes time to work its magic. Just as one day of weight lifting won’t result in a bodybuilder’s physique, a single day of good nutrition will not immediately cure disease.
Consistent healthy eating, however, leads to better well-being.
Here’s a fast microwave recipe featuring russet potatoes that has plenty of vitamin C. It's actually full of all kinds of nutrition, including iron and calcium, which are best absorbed from plant foods when paired with vitamin C!
Broccoli Cheese Potato Bake
Equipment
- 1 small bowl or microwavable container
- 1 fork
- 1 mashing tool, such as a potato masher (optional)
- 1 large spoon or spatula
- 1 microwaveable plate, large
Ingredients
- 4 ounces frozen broccoli florets, ¼ of a 16-ounce package
- 2 russet potatoes, medium
- ½ cup sharp Cheddar cheese, shredded
- 2 teaspoons butter
- olive oil, for rubbing the potato skins
- salt and pepper, as desired for flavor
Instructions
- Wash hands thoroughly for 20 seconds.
- Place broccoli florets in a small, microwave-safe bowl. Cook on high power for about 3 minutes with a couple of tablespoons of water, until soft. Drain.
- Wash potatoes and pierce each in several places with a fork. Rub with olive oil.
- On a microwave-safe plate, cook potatoes on high power for 12 to 14 minutes, flipping halfway through cooking.At the end of the cook time, potatoes should feel very tender. If not, continue to microwave (high power) in intervals of 1 minute and 30 seconds. When done, let the potatoes rest briefly.
- While potatoes are cooking, cut the butter into four pieces and scatter over the cooked broccoli. Season with a pinch of salt and mash until you get a slightly chunky consistency.
- When potatoes have finished cooking, split them open in the center and score the inside. Loosen the insides with a fork. Mix half the mashed, buttered broccoli into the flesh of each potato.
- Top with cheese and microwave at high power briefly, up to two minutes, to melt the cheese on both potatoes.If melting cheese on only one potato, microwave for 45 seconds to a minute.
- Let them sit for a minute or two and then devour. Have salt, pepper, and any of your favorite seasonings (like Everything Bagel) ready on the side.
Notes
Nutrition
Copyright © 2022 Jani Hall Leuschel
Jani H. Leuschel
That was a good idea! To keep things simple, I don't add any other type of protein, but something with smokiness like the salmon dip or some sausage could add more flavor (and a little more protein). Thanks for giving it a try and for your comment! ♥
Ruth
Easy and delicious as well as satisfying! I didn’t have sharp cheddar so I used medium, but think sharp would have been much better! Because it lacked the tang sharp would have offered, I put a dollop of smoked salmon dip on it—yum!