Tuesday, October 17, 2006

Fighting Colds With Vitamin C

Fighting Colds With Vitamin C
By Kham Tran

OrangesWe all dread catching the common cold and even more so the flu but what we sometimes forget is that apart from all the aspirin, paracetamol and ibuprofen we usually take there are also natural ways to help combat and reduce the severity and duration of colds.

Vitamin C or ascorbic acid as it is also known is the key. Yes, I'm sure you've heard it many times before but many people simply don't understand the impact an increased intake of Vitamin C can have on helping reduce the severity and duration of colds and get us feeling better sooner rather than later.

Many clinical trials have been conducted in the past ten or so years and these trials have shown that having an intake of at least 2,000mg per day will reduce the duration of colds on average by 7% in adults and 15% in children. On the onset of a cold, increasing this dosage to around 5,000mg per day has been found to be most beneficial.

KiwifruitVitamin C Sources
Many of us would simply go for the easy option and take Vitamin C supplement tablets. While this is beneficial the healthier and more nutritious option would be to eat Vitamin C rich fruits such as blackcurrants, grapefruit, kiwifruit, guava, mango, papaya, persimmons and oranges. These fruits on average will provide between 20mg to 200mg of Vitamin C for every 100g of fruit. From the fruits mentioned mangos score the lowest providing 20mg of Vitamin C per 100g of fruit where blackcurrants are at the top of the scale providing about 200mg per 100g of fruit. There are also other fruits that provide much more than 200mg of Vitamin C per 100g of fruit but they aren't as readily available in western countries and so have not been mentioned.

Author: Kham Tran
References: Wikipedia

Pictures: Oranges & Kiwifruit

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