Supplements, Sleep and Screen Time: Get Your Vitamin C In This Winter
Our vitamin D levels are getting too low due to our extremely unhealthy routines. Here is your expert-led guide to living a serotonin-filled life
Ditch your daily dose of screen time, and begin asking yourself a very self-reflective question: When was the last time I genuinely did not want to use my phone and take a walk outside? Am I taking enough sunlight in a week? Well, that is if you’re feeling healthy.
Nowadays, incorporating vitamin C-rich foods into our daily diet has been replaced by supplements, whether in pills or syrups. Due to such a colourful range of vitamin supplements available in every pharmacy and grocery store, it has become so easy to forget about fruit and vegetable intake that our parents used to nag us about as kids.
According to the NHS, the UK's National Health Service (NHS) recommends a daily intake of 40 mg of vitamin C for adults aged 19 to 64. This amount is very easily achievable by maintaining a balanced diet rich in fruits and vegetables of all shapes and sizes.
Juicy and sweet fruits such as oranges, kiwis and strawberries and vegetables from broccoli to Brussels sprouts go a long way to boost your daily intake of vitamin C. It is said that consuming two kiwis daily can fulfil the vitamin C needs for the majority of adults. Stir-frying brocolli, carrots and brussel spouts takes 2-3 minutes takes a couple of minutes. Just sprinkle some salt and black pepper, generously drizzle olive oil and voila: your daily plate of veggies; your mum would be so proud.
According to Road.cc statistics, also found that only 6% go for a run, with 17% taking their pets for a walk, when asked how people typically spend time outdoors each day in the UK.
Amanda Pope, mental health counsellor and owner of the practice of Cardiff Holistic & Psychotherapy, highlighted the importance of going out of the house, connecting with nature and getting off your phone. She said, “Push yourself, put it in your timetable, calendar or a diary that reminds you to go out, even if it's just for 10 minutes.”
Journaling has proven to be a great source of outdoor activity if you’re taking a wellness walk. According to Road.cc, Brits spend 92% of their time indoors.
While the most popular and modern form of vitamin C intake is in the form of supplements nowadays, balancing your diet with organic food has become more difficult to maintain due to rising costs in food. Laura Boyles, 39, is the proprietor of the community facility Cardiff Nutrition. The 39-year-old said: “That’s not always cost-effective, because with organic and sometimes local produce, it comes with that additional expense.”
Talking about the benefits of vitamin C, Boyles, the former dietitian, said, “It's gonna be good for, like, that mental boost. It's proven to be better for your sleep, for your bone health, even parts of your skin with its healing properties. And often what you find is that it's great for an absorption product.”
Boyles said she is a true believer when it comes to fruits and vegetables and making sure that they're rich in what is called phytonutrients. Phytonutrients are natural compounds found in plants that help keep us healthy. Acting as tiny bodyguards, they protect our cells from damage and help us fight diseases. They can be commonly found in fruits, vegetables, nuts, and whole grains. Vitamin D as a supplement is proven to actually help the brain's production of serotonin, said Boyles.
We’re living in an age where affordability encourages us to ditch our mindful choices; it should really be the other way around. It is quite easy to rely on supplements and forget the natural benefits of whole foods and outdoor activities. We need to take our time, baby steps at a time, and slowly add fresh fruits and vegetables to our meals that help boost our vitamin C levels significantly.
Simply getting out of the house and going for that fresh sunlight surely has a lasting impact on our well-being and natural vitamin C intake. Prioritising natural sources of vitamins and phytonutrients not only nourishes our body, but it's a habit that both your physical and mental health will thank you for. So, take a deep breath, soak in some sunlight, and give your health the organic vitamin C boost it truly needs.
