22d • General discussion
How to boost your immune system and avoid getting sick
Getting sick, sucks.
And at this time of year, in the northern hemisphere especially, as the seasons change, sickness is at its prime, and it wants to take you out.
One of the simplest ways to boost your immunity is by eating the right foods and supplementing properly.
Vitamin C, vitamin D, zinc, and garlic should be at the forefront of your ingestion at this time of year.
Here's a cheat sheet of foods and their vitamin C content to help you stock the fridge with the right goods;
Kiwifruit, Zespri SunGold
1 fruit (81 g) = 130mg
Grapefruit juice, white, canned or bottled
¾ cup (6 ounces) = 76mg
Strawberries
1 cup, whole = 85mg
Orange, navel
1 fruit (140 g) = 83mg
Orange juice, prepared from frozen
¾ cup (6 ounces) = 68mg
Sweet red pepper, raw
½ cup = 59mg
Broccoli, cooked
½ cup = 51mg
Brussels sprouts, cooked
½ cup = 48mg
Kiwifruit, green
1 fruit (81 g) = 48mg
Grapefruit, pink/red, raw
½ medium = 38mg
Potato, white, flesh and skin, baked
1 medium, baked = 22mg
Tomato, red, raw
1 medium = 17mg
Banana, raw
1 medium = 10mg
Apple, raw
1 medium = 8mg
Spinach, raw
1 cup = 8mg
Because our immune systems take more of a battering when we're training hard and frequently, try dosing between 500-1000mg, of vitamin C on harder training days, and take it in the form of ascorbic acid.
Hopefully that helps you boost your immunity, and don't delay, start topping up today!
1:19
2
0 comments
How to boost your immune system and avoid getting sick
skool.com/combathletes-worldwide
Welcome to Combathletes Worldwide 👊🏼
The Ultimate Free Strength and Conditioning Resource for Combat Sports Athletes 💪🏼
Weaponize Yourself 🫡
Powered by