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Cold Prevention With Vitamin C

Vitamin C has long been used with cold prevention, although there has never been any significant evidence that it works. While there are no cures for a cold or flu once you have them, vitamin C helps the immune system fight viruses. It also helps to form collagen in the blood vessels, muscles and bones, in addition to helping the body absorb iron.

  1. Benefits

    • While taking vitamin C may not reduce the symptoms of a cold, or even prevent one from coming, it still is necessary for the body to function and boosts the immune system. Eating foods that contain the vitamin naturally increase the amount of antioxidants in the body, protecting it from free radicals which cause disease and cancers. It promotes the growth of collagen, which holds cells in the bones and muscle together and helps bruises heal faster with the help of the immune system.

      Those who do not get enough vitamin C in their diet can bruise easily, have wounds that heal slowly, and can have swollen or bleeding gums, a symptom of scurvy. Getting too much vitamin C is not dangerous, because it is a water-soluble vitamin that is removed through the urine. However, too much may cause diarrhea or kidney stones from the acidity.

    Supplements

    • It is recommended that adult males receive 90 milligrams of vitamin C daily, while adult females get 75 milligrams per day. It is not advisable to take more than 500 milligrams in one day, because the body will not be able to absorb it. Children should take no more than 15 to 45 milligrams daily, depending on their age. Supplements for vitamin C come in chewable tablets or powder, which can be taken to boost the immune system during cold or flu symptoms.

    Natural food sources

    • Be sure to get enough vitamin C during healthy times to keep the immune system working. Getting vitamin C through natural foods is more beneficial than getting it from a supplement. Foods that contain vitamin C include: dark green leafy vegetables; citrus fruits and juices; berries like cranberries, strawberries and blueberries; cantaloupe and watermelon; cabbage; broccoli; tomatoes; and sweet potatoes.

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