GOQii

Blog

By 2 Comments

Vitamin C Supplements: Do You Actually Need Them?

Vitamin C Supplements

While the COVID-19 pandemic made us realize the importance of health and immunity, there has been an unprecedented hype about taking nutritional supplements, especially those that are claimed to protect us from infectious diseases. One such supplement that gained a lot of popularity is Vitamin C. According to data by a research firm, The All India Organisation of Chemists and Druggists (AIOCD), India sold around 171 crore pills of Vitamin C Supplements and 13 crore pills of vitamin C combined with other multivitamins in 2020. The growth in sales of vitamin C supplements in the year 2020 was almost 110%.

Health Benefits of Vitamin C 

Vitamin C has numerous roles in our body and has been linked to some impressive health benefits! 

  • It is a powerful antioxidant that can strengthen your body’s natural defenses
  • May lower the risk of heart diseases
  • Has been linked to reduced blood uric acid levels and lower risk of gout
  • Can improve the absorption of iron from the diet and helps prevent iron deficiency, anemia
  • May boost immunity by helping white blood cells function more effectively, strengthening skin’s defense system and help heal wounds faster
  • Low vitamin C levels have been linked to an increased risk of memory and thinking disorders like dementia, while just about the right amount taken from food sources has been shown to have a protective effect

Does More Mean Better Health and Immunity? 

Given all the benefits of Vitamin C, can you consume more than required? Well, when it comes to vitamins, more is not always better. In fact, more can sometimes be dangerous. As vitamin and mineral supplements are available over the counter and without any prescription of a doctor/nutritionist, the masses assume that they are safe at any dosage. In the case of Vitamin C, our body cannot store it, so when consumption exceeds 2000 mg/day, it will be eliminated by the kidneys through urine, as it is a water soluble vitamin.

Too much vitamin C can interfere with the body’s ability to absorb copper, a mineral that is essential to the human body for carrying out major functions. Dosages above a 1000 mg coagulate iron in the cells of the body and oxidise them, causing an actual rusting action! Too much vitamin C or calcium (a regular component of vitamin C supplements) might cause bloating and stomach upset, diarrhea, nausea, vomiting, heartburn, headaches, insomnia, and in prolonged uses, kidney stones. This means that your immunity can be rather compromised than being boosted by unjustified popping of supplement pills.

How Much Of Vitamin C Supplements Is Enough? 

Vitamin C is an essential vitamin, which means your body cannot produce it and one has to provide it from the outside. Yet, the daily need of this vitamin can be conveniently met with a balanced diet containing a good amount from natural sources as opposed to going for supplements. Found in a variety of fruits and vegetables, vitamin C is most abundant in Amla, Guava, Oranges, Strawberries, Kiwi, Bell peppers, Green chillies, Radish greens, Bathua Greens, Broccoli, Kale and Spinach.

Estimated Average Requirement (EAR) of Vitamin C:

  • 55-65 mg/day for normal healthy adults
  • 25-35 mg/day for normal healthy children (1-18 years of age)

We hope this article on Vitamin C Supplements helps you make the healthier choice! Do let us know your thoughts in the comments below. For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce

By Leave a Comment

Coconut Oil As An Immunity Booster

coconut oilGiven the current situation, the pandemic has gotten most of us to focus on our health. We are in fact taking a step towards eating clean and boosting our immunity to fight the virus. But, boosting immunity is not a temporary need, we should always focus on it. It is our shield against infections and disease. Let’s look at one food which helps us do this – Coconut Oil! 

We use butter, ghee or refined oil while cooking our meals. These are not only fattening but they also make us lethargic and weaken our immune system. On the other hand, coconut oil is a well-known superfood which can be used as a supplement for cooking. It has Medium Chain Fatty Acids (MCFAs) which make it easier to digest. This fantastic oil has antioxidant, antifungal, antibacterial and antimicrobial properties which help to keep us healthy and immune.

Why Coconut Oil to Boost Immunity?

Coconut oil is blessed with two special ingredients which makes it excellent for immunity. These are lauric acid and caprylic acid – both have antiviral properties. Both the acids are well known for fighting off yeast overgrowth (candida) along with bacterial infections. The composition of coconut oil consists of 50% lauric acid which is converted to monolaurin by the body – which is an antiviral agent that fights off a variety of pathogens and viruses. Though it hasn’t been found to be a proven cure for any disease, the antiviral properties in coconut oil have been through extensive research. Coconut oil also enhances our metabolism in addition to strengthening the immune system which will protect the body against atmospheric impurities.

How Do You Use It Effectively? 

If you’re looking to boost your immunity naturally, simply use a teaspoon of coconut oil a day. 

  1. As Cooking Oil: Use a teaspoon of coconut oil for cooking purposes which would help to curb fatigue and muscle pain with regular usage. You can stir it in coffee to make bulletproof coffee or you can even use it in any of your dishes like oatmeal, soups, smoothies, stews, or even make dessert and cook your veggies in it. If the taste is an issue, you can also use coconut butter which retains all the fiber naturally found in coconut, along with some of the oil.
  2. For Skincare: We absorb everything we put on our skin directly into the bloodstream, within minutes of contact. Try mixing it in your moisturizer as this shall help you build a shield against viruses and bacteria. This can help you protect your skin just like internal organs when it comes to fighting off immunity invaders. Women can also use it as make up removers to keep the skin glowing and healthy.

Remember, though coconut oil has many benefits, it is not a cure for any illness. One needs to have a balanced diet, exercise well, stay hydrated, sleep well and stay stress-free to live a healthy life. That being said, if you are already taking a healthy balanced diet and want an extra boost, try to add some superfoods in your diet, including coconut oil and garlic, which also has immunity-boosting properties. Avoid refined coconut oils and go with extra-virgin and organic for the best quality.

For more tips on boosting immunity and immunity-boosting foods, tune in to GOQii Play. Do leave your thoughts in the comments below. 

Stay home, stay safe and #BeTheForce! 

By 4 Comments

Immunity Building Recipes For The Fasting Season

immunity building recipesIt’s Chaitra Navratri and that means it is the fasting season. With the coronavirus spreading rapidly, it is imperative that you take care of your health by consuming good food which is permitted during this fasting season. We have compiled a few nutrient-rich immunity building recipes and herbal concoctions to help you get the most during your fast! Have a look.

Immunity Building Recipes For the Fasting Season

 1. Turmeric Tea

Benefits of turmeric are not unknown to us. This tea is full of anti inflammatory ingredients to help fight infections.

Ingredients:

  • Organic Turmeric Powder – ½ Tsp 
  • Water – 200ml  
  • Ghee or coconut oil – 1-2 tsp
  • 1 pinch freshly ground black pepper
  • Ginger juice – ¼ tsp
  • Lemon juice – ½ tsp
  • Raw organic honey – 1 tsp 

Method:
Take water in a pan and add turmeric powder. Let it boil for 10 minutes. Strain the tea into a container & allow it to cool for 5 minutes. Add the rest of the ingredients and blend for a while to get a strong immunity boosting tea.

2. Panakam (Pronounced as Panagam in Tamil) 

It is a traditional South Indian drink specially prepared on Ram Navami. This wonder drink is thought to prevent illness due to seasonal changes.

Ingredients: 

  • Water – 4 cups
  • Powdered jaggery – ½ cup 
  • Edible camphor (optional) – ½ pinch
  • Tamarind pulp – 4tbsp
  • Dry ginger powder – ½ tsp
  • Freshly ground black pepper (optional) – ¼ tsp
  • Tulsi leaves – 3 to 4
  • Freshly ground cardamom powder – ½ tsp 

Method:
Soak jaggery in water until it dissolves completely. Now strain the mixture and add camphor, tamarind pulp, ginger, black pepper and cardamom powder. Let it sit for half an hour so all the flavours can infuse. Strain the liquid to remove any particles. Add roughly hand-crushed tulsi leaves and serve. You can adjust the quantity of jaggery and other flavours as per your choice.

3. Green Smoothie 

This smoothie can be considered as a meal replacement. It is full of nutrients that can boost your immunity.

Ingredients:

  • Cucumber roughly cubed (do not remove peel) – 1 large 
  • Banana – 1
  • Handful of spinach leaves
  • 1 Kiwi or handful grapes
  • Chia seeds, Watermelon seeds, Pumpkin seeds – 2 tbsp each 
  • 7-8 soaked almonds

Method:
Soak all seeds in ½ water for around 2-3 hours. (You can also soak them overnight if you’re planning to have this smoothie for breakfast). Now throw all the ingredients in a blender & blend until smooth. You can add water to adjust the consistency as per your choice. Your green smoothie is ready!

4. Papaya Smoothie  

Most of us consider citrus fruits when it comes to getting our daily dose of Vitamin C. But you will be amazed to know that papaya has almost the same amount found in an Orange. Along with that, it’s a great source of Vitamin A too.

Ingredients:

  • Papaya cubed – 2 cups 
  • Fresh curd – ¾ cup
  • Chia seeds – 2 tbsp
  • Fresh orange juice – ¼ cup
  • 7-8 cashews
  • Cardamom powder – ¼ tsp 

Method:
Soak cashews and chia seeds in curd for 2-3 hours. Now throw all the ingredients in a blender and blend until smooth. Adjust the consistency using more orange juice or water. Your smoothie is ready!

5. Orange Delight 

Ingredients:

  • Apple cubed – 1  
  • Boiled & cooled chopped carrot – ½ cup
  • Orange – 1 cup 
  • Ginger – ½ inch piece 
  • Lemon juice – 1 tbsp
  • Sunflower seeds and Flax seeds – 2 tbsp each 
  • 4 walnuts
  • Handful of roasted foxnuts

Method:
Soak the nuts and seeds for minimum 2 hours. Throw all the ingredients in a blender and blend until smooth. Your orange smoothie is ready.

As you can see, these immunity building recipes are fasting friendly and a great detox as well – which is the main scientific purpose of fasting. Use these immunity building recipes as a part of your meals to stay healthy at all times! For more immunity building and healthy recipes, tune in to cooking classes on GOQii Play. 

Stay Safe, stay indoors and #BeTheForce! 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]