The usefulness of vitamin C against the most typical colds has been known for decades and more recent studies confirm this.
Decades of research on the role of nutrition in maintaining efficient immune defenses and on the deleterious effects of nutritional deficits of various types have definitively clarified that an adequate daily intake of vitamins, mineral salts and compounds with antioxidant activity is crucial to maintain the well-being of the body and protect oneself from the aggression of viruses and bacteria. spread in the environment, with which you can come into contact every day.
When it comes to colds, mainly caused by flu and cold viruses, vitamin C should not be missing.
Benefits of vitamin C in support of the immune system
First of all, thanks to its marked antioxidant action, vitamin C (also known as ascorbic acid) neutralizes free radicals and other reactive oxygen species (ROS) produced by normal energy metabolism, but above all by the cells of the immune system while fighting pathogenic microorganisms. In this way, vitamin C avoids the damage typically produced by these harmful molecules. The antioxidant action of vitamin C is further amplified by its ability to regenerate vitamin E from its oxidized form, thus allowing you to also take advantage of the antioxidant effects of this second essential micronutrient.
In addition, studies have shown that vitamin C stimulates the functionality of certain cells of the immune system, such as neutrophils, macrophages and lymphocytes.
Finally, it should not be forgotten that vitamin C, by intervening in the biosynthesis of collagen, a structural protein of skin and cartilage, contributes to the integrity of the skin itself, the first line of defense of our body, and promotes wound healing.
Vitamin C and colds
The first to suggest that vitamin C could be used to strengthen the immune system and prevent and/or treat the common cold was scientist Linus Pauling, in 1970. The studies conducted in the following years have led to uncertain and conflicting results, also because they relate to groups of people with variable characteristics and not comparable with each other.
However, a review of the main research on the subject carried out by the Cochrane group in 2007 indicated that the intake of amounts ranging from 200 to 1,000 mg of vitamin C per day can halve the incidence of colds in athletes, such as marathon runners and skiers, who practice intense physical activity in extreme weather conditions (very low temperature, humidity, etc.).
A 2010 update of the same Cochrane review also reported that 29 comparative studies conducted in the general population to evaluate the protective effects of an intake of at least 200 mg/day of vitamin C showed the ability of thissupplementation to reduce the duration of colds by 8% in adults and 13% in children. with positive effects also on the front of symptoms (results on average less severe).
Other natural substances that have proven to be useful to protect against colds and flu, especially when taken together with vitamin C, are zinc and Echinacea.
Where to find vitamin C
Fruits and vegetables are the main natural sources of vitamin C, as well as other vitamins, antioxidant compounds and minerals important for ensuring the proper functioning of the immune system and the overall health of the body. For this reason, fruits and vegetables should be consumed every day, both during main meals and as healthy snacks (5 servings a day are recommended).
To fill up on vitamin C you must focus especially on fruits such as citrus fruits, kiwis, strawberries, berries and grapes, on vegetables such as peppers, tomatoes, broccoli, cabbage, cauliflower, spinach, as well as peas and aromatic herbs and spices, such as parsley, basil and chilli.
The vitamin C content of cereals is modest, but this micronutrient is often added to breakfast cereals, bars etc. Even foods of animal origin are on average poor in vitamin C.
Considering that vitamin C is a compound that is easily dispersed in water and air and that is damaged by high temperatures, to take it in adequate quantities it is important to consume foods that are rich in it raw or after short cooking (quick jump in a pan or grill), avoiding boiling and prolonged stays in the oven , which would impoverish them drastically. Steaming or microwave cooking seems to be more respectful of the vitamin content.
For similar reasons, fruits and vegetables should be eaten whole or in pieces that are not too small; If citrus fruits are squeezed or fruit centrifuged/blended, the resulting juice, drink or past should be consumed within a few minutes. In addition, seasonal products and recently harvested vegetables should be preferred because these two conditions guarantee the maximum content of vitamin C and other compounds useful for health (therefore, it is better to choose zero-kilometer products).
Since the human body is not able to create reserves of vitamin C and that the one taken with the diet is quickly eliminated with the urine, to always have enough it is necessary to introduce vitamin C every day.
Those who follow a varied diet and respect these basic rules of healthy nutrition will hardly experience vitamin C deficiency.
In cases where it is not possible to eat in a balanced way and consequently the adequate daily intake is reduced or when the need increases for various reasons (for example in periods of strong psychophysical stress, during infectious diseases or if intense physical activity is practiced) an additional share of vitamin C can be obtained through food supplements one-component or in the context of preparations containing a mix of different vitamins and minerals, available as tablets to be swallowed or dissolved in the mouth, in tablets or effervescent sachets.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
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