We’ve heard it before. When you are feeling under the weather, like you are getting the cold, the first thought that comes to mind is, “I should really be eating more foods with Vitamin C!”
What is Vitamin C and does it really have magical powers to heal our sniffles?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. This means that it is not fat-soluble and not easily stored in body fat, but is mostly excreted out through the urine. Vitamin C plays the role of an anti-oxidant as it protects cells from oxidative stress and damaging free radicals. It is also a major component of skin and aids in building muscles.
Men 19 years old and above need about 90 mg/day, and women 19 years old and above need about 75 mg/day of Vitamin C (1). As you might already know, Vitamin C can be found in many food sources such as citrus fruits like lemons, but also in tomatoes, green and red peppers, spinach, broccoli, cauliflower, and my personal favourite, ampalaya (bitter melon)! Most North Americans actually get most of their daily needs of Vitamin C from potatoes. Some packaged, processed foods and beverages are also fortified with Vitamin C.
In the past few decades in North America, incidence of Vitamin C deficiency, or scurvy, has been rare, but nonetheless poor Vitamin C intake still occurs. Individuals who do not consume enough Vitamin C may experience depression, fatigue, and lack of concentration. Symptoms of Vitamin C deficiency, or scurvy can include bleeding of gums and loss of teeth. Effects are more detrimental to children who may experience bone disease and stunted growth.
There have been studies that show Vitamin C has the ability to prevent cancers, strengthen immunity, but it is still unknown as to what mechanisms actually aid in preventing the common cold. However it is known that the number of individuals who get sick from the common cold increases during the start of the winter and decreases by the beginning of spring. The common cold is caused by different strains of viruses, so it is near impossible to develop immunity to it once and for all.
It has been found that older adults are more susceptible to colds compared to younger adults because the former have a tendency to have decreased Vitamin C intake. Furthermore, cigarette smokers who are chronically exposed to oxidative stress and those who experience higher levels of physical stress, for example, being constantly exposed to low temperatures, are also more susceptible (2).
The simplest way to prevent getting a cold is to wash your hands consistently and thoroughly. Is there a need to take Vitamin C supplements? Because Vitamin C is easily available in a lot of fruits and vegetables, an individual who follows Eating Well with Canada’s Food Guide is most likely to consume enough Vitamin C to meet his/her needs. For example, a serving of half a cup of raw broccoli has as much as 42 mg, which will meet about half of your daily needs. However, it is recommended that cigarette smokers consume about 35 mg of Vitamin C more than non-smokers, which can be found both in food and supplements.
So the next time you hear people around you sneezing and blowing their noses, go ahead and squeeze some calamansi to make calamansi juice! You will be thanking the powers of Vitamin C as it strengthens your immunity.
(1) Institute of Medicine (2006) Dietary Reference Intakes for Vitamin C. Dietary Reference Intakes: The essential guide to nutrient requirements. Washington, DC. National Academies Press.
(2) Maggini, S., Beveridge, S. & Suter, M. (2012) A Combination of High-dose Vitamin C Plus Zinc for the Common Cold. The Journal of International Medical Research, 40, 28-42.