How much vitamin C per day when sick?
How much vitamin C per day when sick?
Many studies have answered this question over the years. For the most part, taking high doses of vitamin C after the onset of symptoms has not been shown to consistently reduce the duration or severity of symptoms. However, a 2013 meta-analysis of more than 11,000 people concluded that taking regular vitamin C supplements (in the range of 1,000 mg to 2,000 mg per day) slightly reduced the duration and severity of cold symptoms. The problem here was that this was just an 8% decrease in the duration of cold symptoms, and most people didn’t notice that difference.
A more recent analysis from 2018 of nine randomized controlled trials suggested that some people who take vitamin C regularly may benefit from adding extra doses when they start to have cold symptoms coming on. The analysis found that the extra doses made the difference and shortened the duration of a cold by about half a day. But while the duration of cold symptoms was reduced, the only symptoms that reached statistical significance were fever, chills, and chest pain.
Vitamin C rich foods
Red bell peppers provide about 50% more vitamin C than green bell peppers.
Kakadu powder is a natural cooked Australian food that contains 100 times more Vitamin C than oranges. It contains a known concentration of Vitamin C, which contains up to 5300mg per 100g. Just one peach contains 481 mg of vitamin C, which is 530% DV. It also contains plenty of potassium, vitamin E, and the antioxidants lutein that can benefit eye health.
Just 1 cup (49 pieces) of red acerola cherries yields 822 mg of vitamin C, or 913% of the Daily Value. Animal studies using cabbage leaf extract have shown that it can have anti-cancer properties, help prevent skin damage from UV rays, and reduce DNA damage caused by poor diet. Aside from these promising results, there are no human studies on the effects of using acerola.
Rose hips provide approximately 119 mg of vitamin C or 132% of the DV. Vitamin C is necessary for collagen synthesis, which supports skin integrity as you age. Studies have shown that vitamin C reduces sun damage to the skin, reduces wrinkles, dryness and discoloration, and improves its overall appearance. Vitamin C also helps with wound healing and inflammatory skin conditions such as dermatitis.
One green pepper contains 109 mg of vitamin C, or 121% DV. By comparison, one red pepper provides 65 mg, or 72% DV. Peppers are also rich in capsaicin, a compound that targets their spicy taste. Capsaicin can also reduce pain and inflammation. There is also evidence that at least 1 tablespoon (10 grams) of red chili powder can help increase fat burning.
One guava contains 126 mg of vitamin C, or 140% of the daily value. It is especially rich in the antioxidant lycopene. A six-week study of 45 healthy young adults found that eating 400 grams of peanut butter per day, or about 7 pieces of this fruit, significantly lowered blood pressure and total cholesterol levels.
sweet yellow pepper
Just half a cup (75 grams) of yellow peppers provides 137 mg of vitamin C, or 152% DV, which is double that of green peppers. Getting enough vitamin C is important for your eye health and can help prevent the development of cataracts. A study of more than 300 women found that those who received high levels of vitamin C had a 33% lower risk of developing cataracts, compared to those who followed a very low diet.
Half a cup (56 grams) of black currants (Ribes nigrams) contains 101 mg of vitamin C, or 112% of the daily value. Flavonoid antioxidants known as anthocyanins give them their rich, dark color. Studies have shown that a diet rich in antioxidants such as vitamin C and anthocyanins can reduce oxidative damage associated with chronic diseases, including heart disease, cancer, and non-neurodegenerative diseases.
One ounce (28 grams) of fresh thyme provides 45 mg of vitamin C, which is 50% of the daily value. Even just sprinkling 1-2 tablespoons (3-6 grams) of fresh thyme into your diet adds 3.5-7 mg of vitamin C to your diet, which can strengthen your immune system and help you fight infections. While thyme is a popular remedy for sore throats and respiratory ailments, it is also high in vitamin C, which helps improve the body’s immune system, build up the immune system, eliminate germs and germs, and remove infected cells.
Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C, which provides 11% of the recommended daily value. Along with other leafy greens, parsley is an important source of vegetable iron, not heme. Vitamin C increases the absorption of non-heme iron. This helps prevent and treat iron deficiency anemia. A 2-month study gave people following a vegan diet 500 mg of vitamin C twice daily with their diet. At the end of the study, their iron levels increased by 17%, hemoglobin by 8%, and ferritin, a method that stores minerals, by 12%.
One cup of chopped green spinach provides 195 mg of vitamin C, or 217% of the daily value. Although cooked heat reduces the vitamin C content of the diet, one cup of cooked mustard still provides 117 mg of vitamin C, or 130% DV.
Chopped cabbage vegetables. One cup of chopped raw turnip provides 80 mg of vitamin C, or 89% of the daily value. It also provides plenty of vitamin K as well as the carotenoids lutein and zeaxanthin. One cup of cooked cabbage gives 53 mg or 59% DV of vitamin C. While cooking these vegetables reduce their vitamin C content, one study found that boiled, fried, or smoked vegetables help release more antioxidants. These powerful antioxidants can help reduce chronic inflammatory diseases.
One central kiwi contains 71 mg of vitamin C, or 79% DV. Studies have shown that kiwifruit, which is rich in vitamin C, can help reduce oxidative stress, lower cholesterol, and improve the immune system. A study in 30 healthy people aged 20-51 found that eating 2-3 kiwis daily for 28 days reduced platelet aggregation by 18% and lowered triglycerides by 15%. This can reduce the risk of blood clots and strokes. Another study in 14 men with vitamin C deficiency found that eating two kiwis daily for four weeks increased white cell activity by 20%. Blood levels of vitamin C are normal after a week, increasing by 304%.
Roasted broccoli vegetables. One cup of half-cooked broccoli provides 51 mg of vitamin C, or 57% of the daily value. Several observational studies have shown a possible association between eating a vegetable rich in protein and rich in cruciferous vitamins, reduced oxidative stress, improved immunity, and a reduced risk of cancer and heart disease. One randomized study provided 27 heavy smokers with 250 grams of hot broccoli containing 146 mg of vitamin C per day. After ten days, levels of activated protein C marker decreased by 48%.
Half a cup of Brussels sprouts gives 49 mg or 54% DV of vitamin C. Like most cruciferous vegetables, Brussels sprouts are also rich in fiber, vitamin K, folate, vitamin A, manganese and potassium. Both vitamins C and K are important for the health of your bones. In particular, vitamin C contributes to the formation of collagen, which is part of the fiber in your bones. A major 2018 review found that a diet rich in vitamin C was associated with a 26% lower risk of hip fractures and a 33% lower risk of osteoporosis.
Lemons were given to sailors during the 18th century to prevent a fatal disease. A whole lemon, including its peel, provides 83 mg of vitamin C, or 92% of the daily value. Lemon juice acts as an antioxidant. When fruits and vegetables are cut, the enzyme polyphenol oxidase is released into the oxygen. This causes oxidation and turns the food brown. Applying lemon juice to the exposed areas acts as a barrier that prevents the lightening process.
Lychee provides about 7 mg of vitamin C, or 7.5% DV, while one cup provides 151%. Lychee also contains omega-3 and omega-6 fatty acids, which help the brain and heart and blood vessels. There are no specific studies available on lychee. However, this fruit provides plenty of vitamin C which is known for its role in collagen bonding and blood vessel health. A study of 196,000 people found that people with the highest risk of vitamin C had a 42% lower risk of stroke. An additional supply of fruit or vegetables reduces the risk by an additional 17%.
Persimmon is an orange colored fruit. There are many different types. Although Japanese persimmons are very popular, American persimmons (Diospyros virginiana) contain about nine times the amount of vitamin C. One American persimmon contains 16.5 mg of vitamin C, or 18% DV.
One cup (145 grams) of papaya provides 87 mg of vitamin C, or 97% of the daily value. Vitamin C also helps with memory and has powerful anti-inflammatory effects on your brain. In one study, 20 people were diagnosed with Alzheimer’s disease with a papaya that had been released for six months. The results showed an increase in inflammation and a 40% decrease in oxidative stress.
Half a cup of strawberries (152 grams) provides 89 mg of vitamin C, or 99% of the Daily Value. Strawberries contain various powerful compounds of vitamin C, manganese, flavonoids, folate and other beneficial antioxidants. Studies have shown that due to their high antioxidant content, strawberries can help prevent cancer, cardiovascular disease, dementia, and diabetes. One study in 27 people with metabolic syndrome found that eating dried strawberries daily — the equivalent of 3 fresh cups — reduced risk factors for heart disease.
One medium orange provides 70 mg of vitamin C, which is 78% of the daily value. Oranges are widely eaten, and are an important part of a diet rich in vitamin C. Some citrus fruits can help you meet your vitamin C needs, for example, half of a grape has 44 mg or 73% DV, a mandarin 24 mg or 39%. DV and juice of one lemon 13 mg or 22% of the daily value.