In the time of cold and flu season, we try to do all we could in order to stop illness or quicken how fast we recover from sickness. One particular method a lot of people implement is the use of Vitamin C for a natural treatment. A number of items are advertised as immune system boosters since they consist of huge amounts of Vitamin C. Do these items truly work? We decided to examine!
What Vitamin C Can Do for You
Vitamin C, also called ascorbic acid, is not made by our bodies. We must take in this vitamin around our diet. It’s necessary for not only immune function but also for these uses:
- Form collagen (skin, tendons, ligaments, as well as blood vessels),
- Repair and take care of bones and teeth
- Heal wounds and form scar tissue
- Help in iron absorption
It may also aid in preventing cancer being an anti-oxidant by blocking damage that we are subjected to from air pollution, cigarettes, as well as Ultra violet rays coming from the sun.
Vitamin C deficiency is extremely rare nowadays, then again during the mid-1700s scurvy in sailors was incredibly common. People at risk of low vitamin C absorption are smokers, people with health conditions that influence absorption (cancer cachexia), and people having little variety within their diets.
Just How Much Vitamin C Do You Require?
The suggested Dietary Allowance for men is 90 mg every day and 75 mg every day for women. Fruits and veggies are the best source of vitamin C-especially citrus fruits. It can be destroyed by heat, thus cooking a little bit minimizes your intake. Nevertheless, the majority of our best sources of vitamin C are ingested raw naturally, and we really don’t need to worry about it. To have a better idea of the way to meet your everyday requirement with food, listed here are the vitamin C contents of a few common vegetables and fruits which are good sources:
Red bell pepper (½ cup, raw): 95mg
Orange, 1 medium: 70mg
Green bell pepper, ½ cup raw: 60mg
Broccoli, ½ cup cooked: 51mg
Cantaloupe, ½ cup: 29mg
In other words, you could skip the megadoses of Vitamin C in the pharmacy.
Can Vitamin C Treat or Prevent the Common Cold?
During the 1970s, research was launched that recommended Vitamin C can effectively treat or avoid the common cold. A number of studies since that time have been inconsistent and have ended in a few confusion and controversy. Up to now, the most powerful evidence arises from the 2007 study which demonstrated preventative treatment in the general population didn’t influence cold duration or symptom severity. Then again, on the trials concerning marathon runners, skiers, and soldiers subjected to intense physical exercise or cold environments everyday and also the elderly and smokers, there can be somewhat of a favorable effect. It was concluded that consuming Vitamin C following the beginning of illness didn’t seem to be beneficial. Moreover, at doses over 400mg, Vitamin C is excreted on the urine. An everyday dose in the 1000-2000mg range may cause upset stomach and diarrhea.
If you need the advantages of Vitamin C, it’s always best to take in the recommended Dietary Allowance daily, prior to the start of symptoms. Preferably, you’ll get Vitamin C from your food rather than a supplement; you’ll also obtain other essential nutrients apart from your Vitamin C. Make sure to make half of your plate fruits and vegetables at every meal or mix up a quick smoothie to have an easy on-the-go snack, cut peppers and dip in hummus, or request additional veggies on that sandwich, pizza, or salad.