Before you run out and buy a super-sized bottle, it's best to know the side-effects of high doses of vitamin C. Some studies suggest that adults should take 250 to 500 mg twice a day for any benefit. Talk to your doctor before taking more than 1,000 mg of vitamin C on a daily basis and before giving vitamin C to a child. A general rule of thumb is if a supplement has a big, positive effect, then you should worry about an equally powerful negative effect. Although, the most reported side-effect of vitamin C is gastrointestinal distress.
Quercetin, pronounced (KWAIR-suh-ten), originates from a group of plant pigments called flavanoids that give many fruits, flowers, and plants their color. The initial research was geared towards this substance acting as a performance enhancer for athletes. However, new data has emerged that Quercetin may instead prevent illness post-exercise.
After intense exercise, our muscle tissue is subjected to oxidative damage that occurs from the normal "wear and tear" by free radicals and other related substances. Because of this, athletes are at an increased risk of developing upper respiratory infections soon after a challenging race or practice.
Recently, the ACSM Health and Fitness Journal discussed research on quercetin's antioxidant and anti-inflammatory properties that may suppress the onset of the rhinovirus. Therefore, adding quercetin to a nutrition plan may support some aspects of immune function and reduce the likelihood of post-activity illness in athletes. There has even been evidence that coupled with vitamin C, it can act as a natural antiviral for certain viruses, such as the rhinovirus.
You can add quercetin to your diet through fruits and vegetables particularly citrus fruits, apples, onions, parsley, sage, tea, red wine. In addition, olive oil, grapes, dark cherries, and dark berries (blueberries, blackberries, and bilberries) are known to be high in flavonoids, including quercetin.
More: Eat Your Illness Away
Note: Many of these foods are also a good source of vitamin C
More: Boost Your Immune System
In addition to a having health lifestyle, another way to avoid getting sick to do your best from coming in contact with the germs in the first place. Wash your hands throughout the day; don't touch your face without clean fingers is the first step. It's also important to refrain from sharing water bottles or similar items because for example this is by far the easiest way to pick up your pair partner's cold.
Lastly, if you are sick be sure to take some time off. There is no amount of supplements, fruits, or vegetables that will replace the rest that your body needs to repair. Besides, why risk getting others sick just to get in a few more workouts?
More: 6 Green Super Foods to Add to Your Diet
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