Is Vitamin C a Rescue Against Any Virus?
Indeed, it is. Particularly potent in the initial days of illness. Vitamin C has been extensively researched and utilized in mainstream medicine, not only as a supplement but also as a therapeutic intervention. Studies on animals and some controlled trials on humans have indicated that Vitamin C helps in preventing and easing various viral infections.
It has been found to reduce the duration of respiratory virus infections, impact viral infections in humans, shorten stays in the ICU, decrease the duration of mechanical ventilation, and lower mortality rates in critically ill patients, including those suffering from sepsis and acute respiratory distress syndrome (ARDS). But it should be used with caution if you just want to improve your immunity. Lets take a look at all pros and cons.
What is Vitamin C?
Vitamin C, or Ascorbic Acid, is a water-soluble vitamin that is essential for normal growth and development. It plays a crucial role in the growth, repair, and maintenance of various tissues in the body. Vitamin C is necessary for the formation of collagen, an important protein used in skin, tendons, ligaments, and blood vessels. It also aids in wound healing, scar tissue formation, and the maintenance of cartilage, bones, and teeth. Additionally, vitamin C helps in the absorption of iron and acts as an antioxidant to combat damage caused by free radicals.
Free radicals are harmful compounds produced during normal bodily processes like food metabolism or exposure to smoke or radiation. Vitamin C’s antioxidant properties help neutralize these free radicals, which can otherwise contribute to aging processes and various health conditions such as cancer, heart disease, and arthritis.
The body cannot produce vitamin C on its own nor store it for long periods. That means it is essential to consume vitamin C regularly through diet. While vitamin C has been traditionally popular as a remedy for the common cold, research suggests that while it may not prevent colds entirely, regular intake through supplements or foods rich in vitamin C could potentially reduce the severity or duration of cold symptoms.
Which Food is Reach in Vit C?
Food sources rich in vitamin C include:
fruits like citrus fruits (oranges, grapefruits), kiwi fruit, strawberries
vegetables such as broccoli, peppers, spinach, and tomatoes.
Highest content: Kakadu plum, Acerola, Kamu-Kamu, Bilimbi, Star fruit, Guava, Sea buckthorn. Vit C concentration in these fruits and berries is 100 times more than in orange!
It’s important to note that cooking or prolonged storage of vitamin C-rich foods can reduce their vitamin content; so consuming raw or minimally processed fruits and vegetables is recommended to retain maximum nutritional value. Steaming is the best way to cook veggies to preserve most vitamins including vit C.
How Much Vit C Do I Need?
In terms of normal intake, the Dietary Reference Intakes (DRIs) provide guidelines for adequate vitamin C intake based on age and sex. For example:
Adults aged 19 years and older: Men require 90 mg/day while women need 75 mg/day.
Pregnant women should aim for 85 mg/day and breastfeeding women 120 mg/day.
Smokers or those exposed to secondhand smoke should increase their daily intake by an additional 35 mg/day.
Vit C Deficiency
Consuming too little vitamin C can lead to deficiency symptoms like anemia, weakened immunity, slow wound healing, dry skin, among others. Vitamin C deficiency, also known as scurvy or ascorbic acid deficiency, is a condition that occurs when an individual does not consume enough vitamin C in their diet. Vitamin C is an essential nutrient that the body cannot produce on its own, so it must be obtained through food sources.
Symptoms of Vitamin C Deficiency
The symptoms of vitamin C deficiency can vary in severity and may include:
Fatigue
Depression
Connective tissue defects such as gingivitis, petechiae, rash, and internal bleeding
Impaired wound healing
Bone growth impairment in infants and children
Causes of Vitamin C Deficiency
Primary causes of vitamin C deficiency in adults typically include:
Inadequate diet lacking in vitamin C-rich foods
Increased need for vitamin C due to various factors such as febrile illnesses, inflammatory disorders, smoking, hyperthyroidism, iron deficiency, surgery, burns, and protein deficiency
Effects of Vitamin C Deficiency
When the body lacks sufficient vitamin C, it can lead to various health issues such as:
Weakened capillaries resulting in hemorrhage
Defects in bone and related structures
Impaired collagen formation affecting connective tissues
Poor wound healing
Bone lesions and growth impairment in children
On the other hand, excessive intake over 2,000 mg/day can cause stomach upset or diarrhea.
In summary, Vitamin C is a vital nutrient with diverse functions in the body ranging from tissue repair to antioxidant protection. It is crucial for overall health and well-being and should be obtained through a balanced diet rich in fruits and vegetables.
Read this:
Padayatty SJ, Levine M.Oral Dis. 2016 Sep;22(6):463-93. doi: 10.1111/odi.12446. Epub 2016 Apr 14.PMID: 26808119 Free PMC article. Review.
Carr AC, Maggini S.Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211.PMID: 29099763 Free PMC article. Review.
Pullar JM, Carr AC, Vissers MCM.Nutrients. 2017 Aug 12;9(8):866. doi: 10.3390/nu9080866.PMID: 28805671 Free PMC article. Review.
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