With the emergence of new COVID-19 variants like EG.5, concerns about re-infections are on the rise. Many people are experiencing sore throats, colds, and coughs, leading to frequent conversations like:
A: “I think I caught a cold.” B: “Take some vitamin C!”
Vitamin C has long been a go-to recommendation for boosting immunity, alongside advice to “drink more hot water.” But how effective is vitamin C really? Let’s explore the facts and debunk the myths.
Can Vitamin C Prevent or Cure Colds?
The belief that vitamin C can prevent colds is widespread. While it’s true that vitamin C supports immune function, large studies have shown that it doesn’t prevent colds in the general population. However, it may reduce the incidence of colds in people under extreme physical stress, like athletes.
For those who are already sick, vitamin C can shorten the duration of a cold and alleviate symptoms. Research indicates that vitamin C can reduce the length of colds by 8% in adults and 14% in children. This is because vitamin C has immune-boosting and antioxidant properties, which help fight infections.
Vitamin C and Cancer Prevention
Another common belief is that vitamin C can prevent cancer. Foods rich in vitamin C, like broccoli, kale, strawberries, and oranges, are often touted as “anti-cancer” foods. While these foods are nutritious and contain antioxidants, the direct link between vitamin C and cancer prevention is not strong.
Studies have shown that a diet high in fruits and vegetables is associated with a lower risk of certain cancers, such as lung cancer. This may be due to the combination of vitamins, minerals, and plant compounds in these foods, rather than vitamin C alone.
Ensuring Adequate Vitamin C Intake
Many people think that eating fruits and vegetables daily guarantees sufficient vitamin C intake. However, cooking methods and food preparation can significantly reduce vitamin C content. For example, soaking cut vegetables in water or cooking them at high temperatures can lead to a 30% loss of vitamin C.
According to the Dietary Reference Intakes, the recommended daily intake of vitamin C for adults is 100 milligrams, and increasing it to 200 milligrams can help prevent diseases. However, statistics show that the average daily intake of vitamin C in China is only 80.3 milligrams, with 68.9% of the population not meeting the recommended intake.
For those who do not eat a balanced diet, taking a vitamin C supplement can help. When choosing supplements, look for those with the “Blue Hat” logo on the packaging, indicating they are officially approved health products.
Natural vs. Synthetic Vitamin C
Vitamin C supplements can be derived from natural sources or synthesized. Natural vitamin C comes from fruits like acerola cherries, rose hips, and sea buckthorn. Synthetic vitamin C is made from glucose or sorbitol through chemical processes. Both forms are chemically identical and effective, but natural vitamin C may contain additional beneficial compounds.
To distinguish between natural and synthetic vitamin C, check the ingredient list. Natural vitamin C products will list fruit concentrates first, without synthetic ascorbic acid. Additionally, products with the “FA” mark are verified as natural by official quality certifications.
Final Tips for Vitamin C and Overall Health
Incorporate a variety of nutrient-rich foods into your diet, such as dark leafy greens, colorful fruits, lean proteins, and whole grains. Maintaining a balanced diet ensures you get the vitamins, minerals, and antioxidants needed to support your immune system.
During these times, remind your family and friends to pay extra attention to their health by ensuring they get enough vitamin C and other essential nutrients. This can help strengthen the immune system and better protect against illnesses.
By understanding the true benefits of vitamin C and how to maintain adequate intake, you can support your health and well-being effectively.
