In our continuing series on understanding and supporting our Immune System, today’s blog features the benefits of adding Vitamins C and E into our daily diet.
Vitamins C and E are antioxidants that help to destroy free radicals and support the body’s natural immune response. With ageing, the immune response becomes reduced or impaired. This can greatly affect our daily functioning and may lead to infection and risks pertaining to our health and well-being.
Antioxidants, such as Vitamins C and E, in your diet, have long been thought to offer some level of protection against the oxidative damage that is involved in those with Alzheimer’s disease and general cognitive decline in the normal ageing process.
Benefits & Sources of Vitamin C
Vitamin C protects against deficiencies in the ageing immune system. It increases white blood cell production, which aids in protecting us against infection and disease. Vitamin C also provides antioxidant protection and shields white blood cells from any free radicals – atoms that can damage cells, causing illness.
Other benefits of Vitamin C include protection against cardiovascular disease, and eye disease and increase iron absorption – which is needed to reduce the risk of anemia and other conditions. Vitamin C can be found in supplement form or in nature, such as in red bell peppers, oranges, strawberries, broccoli, and lemon.
Benefits & Sources of Vitamin E
Vitamin E is a nutrient that is important for maintaining the health of our vision, reproduction, and the health of our blood, brain, and skin. According to some sources, Vitamin E improves older adults' immune and inflammatory responses.
This nutrient also has antioxidant features that protect us against damage to our cells. Some research shows that a high dose of vitamin E may delay the progression of Alzheimer’s disease in those who have been diagnosed with mild to moderate Alzheimer’s disease. Other benefits include improved symptoms of non-alcoholic fatty liver disease.
Natural sources of vitamin E include canola oil, olive oil, almonds, peanuts, leafy greens such as spinach, some meats, and dairy.
Supplementation
Always speak with your doctor or medical practitioners before starting any vitamin supplement routine. Much of our vitamin nutrients can be gained through dietary changes and natural foods. There are some risks, especially with Vitamin E supplements that may actually increase the risk of certain diseases.
In conclusion, vitamin deficiency is just one of many concerns that affect older adults. Seniors are prone to various challenges as they age, many of which can be lessened with the help of medical professionals, and professional in-home caregivers who can provide meal preparation, medication reminders, or meal assistance.
If you or your elderly loved one requires assistance in these areas, contact us at 613-769-1669 for information on how we can support you.
Roasted Red Pepper & Walnut Dip
Serves: 8
Ingredients
3/4 cup pomegranate juice or 4 teaspoons of pomegranate molasses
1/2 cup walnuts
3 tablespoons unseasoned bread crumbs
1 tablespoon lemon juice
1 (16-ounce) jar of roasted red peppers, drained
1/4 teaspoon cayenne pepper
1/4 teaspoon ground cumin, plus more for garnish
1 tablespoon olive oil, plus 1 teaspoon for garnish
Salt
Pita Toasts, for serving
Directions
Put the pomegranate juice, into a small saucepan and bring to a boil. Reduce the heat to medium and simmer, uncovered, until juice is reduced to about 2 tablespoons, about 6 minutes. Set aside to cool and thicken.
Toast the walnuts in a dry skillet over medium-high heat until fragrant, about 2 minutes. Set aside to cool.
Put the walnuts and bread crumbs into a food processor and process until finely ground. Add the reduced pomegranate juice or pomegranate molasses, lemon juice, red peppers, cayenne pepper and cumin and process until smooth. With the processor on add the olive oil in a thin stream. Season with salt, to taste. Sprinkle with cumin and olive oil and serve.
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