echemi logo
Product
  • Product
  • Supplier
  • Inquiry
    Home > Food News > Nutrition News > Can Vitamin C Supplement Prevent Colds?

    Can Vitamin C Supplement Prevent Colds?

    • Last Update: 2022-09-16
    • Source: Internet
    • Author: User
    Search more information of high quality chemicals, good prices and reliable suppliers, visit www.echemi.com

    Editor's note: In life, I often hear such conversations: "I seem to have a cold.


    Fruits and vegetables in power?

    so low key

    Vitamin C is an essential nutrient for the human body and it has many functions


    Hundreds of years ago in Europe, sailors who sailed at sea for a long time often suffered from scurvy, the common symptoms of which were bleeding gums, skin congestion and oozing, and finally died in agony


    Many animals can synthesize vitamin C, but humans can only get it from food


    To supplement or not to supplement?

    Eat well first

    In theory, normal people can get enough vitamin C from food


    There is also a group of people who are in a time when the body’s demand for vitamin C is relatively high and its absorption and utilization rate is relatively low: pregnant and lactating women, children in growth and development, and patients in recovery from disease, can make up as much as possible; the elderly; The function of human gastrointestinal tract is decreased, and the absorption and utilization rate of vitamin C is reduced, and appropriate supplementation is also beneficial


    Take a look at vitamin C, and you'll find that it's actually not a good servant


    Therefore, people who intend to supplement vitamin C by eating fruits and vegetables, it is best to choose raw food, or cooking methods such as blanching and stir-frying, with minimal loss


    Get the flu?

    can't rely on it

    The attack and recurrence of the epidemic this year have prompted heated discussions on various anti-viral medicines and prescriptions


    The truth is that the dosage can be increased during a cold, but the therapeutic effect is not obvious


    What about prevention?

    A 2013 meta-analysis of 29 randomized trials with a total of 11,306 participants concluded that vitamin C does not reduce the risk of colds in the general population, but can effectively reduce the risk of colds in people who exercise a lot such as marathons and skiing


    In 2017, a paper published by the University of Helsinki in Finland made a similar point, and further suggested that higher doses of vitamin C may help colds get better faster


    The more acidic the fruit, the higher the vitamin C content?

    Oranges, lemons, kiwi.


    Most of the sour taste in fruit comes from organic acids, such as malic acid, citric acid, and tartaric acid


    There are indeed some fruits that taste very sour and have high vitamin C content.


    Warm reminder: 2 grams per day is the upper limit!

    In the recommended doses of dietary supplements officially issued by the National Institutes of Health, the upper limit of vitamin C intake for people aged ≥ 19 years is set at 2 grams per day


    For different groups of people, the recommended daily dietary supply of vitamin C in the United States is:

    15 mg to 45 mg for children

    75 mg for most women

    90 mg for men

      Pregnant or breastfeeding women and the elderly up to 120 mg

      The dietary guidelines for Chinese residents recommend that the daily recommended intake of vitamin C is 100 mg
    .
    To convert, 500 grams of vegetables and 200 grams of fruits per day can meet the needs of the whole day
    .

      In the current situation that the epidemic has not completely disappeared, supplementing vitamin C and increasing aerobic exercise in an appropriate amount will help maintain health
    .
    However, while supplementing vitamin C, it is necessary to control the total intake and pay attention to drinking more water
    .
    (People's Health Network Comprehensive Self-Health China, Shanghai CDC)

    This article is an English version of an article which is originally in the Chinese language on echemi.com and is provided for information purposes only. This website makes no representation or warranty of any kind, either expressed or implied, as to the accuracy, completeness ownership or reliability of the article or any translations thereof. If you have any concerns or complaints relating to the article, please send an email, providing a detailed description of the concern or complaint, to service@echemi.com. A staff member will contact you within 5 working days. Once verified, infringing content will be removed immediately.

    Contact Us

    The source of this page with content of products and services is from Internet, which doesn't represent ECHEMI's opinion. If you have any queries, please write to service@echemi.com. It will be replied within 5 days.

    Moreover, if you find any instances of plagiarism from the page, please send email to service@echemi.com with relevant evidence.