Can Vitamin C Supplement Prevent Colds?

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)