Vitamin C supplements do not reduce the risk of colds, but can improve symptoms and speed up the body’s recovery. Dr. Le Huyen Nhi from the Department of Nutrition at Tam Anh General Hospital in Hanoi explains that vitamin C is essential for maintaining bone, muscle, and blood vessel health. It supports collagen formation, iron absorption, and strengthens the immune system by increasing the activity of T lymphocytes, phagocytic function, and leukocyte mobility. Additionally, vitamin C acts as an antioxidant, combating oxidative stress during infections. Symptoms of vitamin C deficiency include easy bruising, bleeding gums, fatigue, weakened immune system, and increased infection risk.
Sufficient vitamin C in the body can increase resistance to disease and help reduce symptoms and shorten the duration of respiratory infections like colds, flu, bronchitis, and sinusitis. While supplementing with vitamin C can alleviate symptoms, it does not prevent colds. Food sources rich in vitamin C include guava, citrus fruits, bell peppers, kiwi, strawberries, papaya, broccoli, kale, and tomatoes. It is recommended that adults consume 90 mg of vitamin C daily for men and 75 mg for women, with additional recommendations for smokers, pregnant women, and breastfeeding women.
People with flu and colds can supplement vitamin C by consuming foods rich in the vitamin like guava juice, orange juice, or warm lemon juice. Resting, maintaining proper temperature and humidity in the house, and practicing good hygiene habits such as washing hands, wearing masks, and disinfecting frequently touched surfaces can help prevent the spread of illness. It is also important to cover your mouth when coughing or sneezing, avoid sharing personal items, and limit contact with sick individuals. Overall, maintaining a healthy diet, exercising regularly, and following good hygiene practices are essential for staying healthy.