Last week I was sick so this topic has been top of mind.
• What’s the deal with Vitamin C?While most mammals and other animals can make their own vitamin C, humans cannot 🙅🏼 – this means we have to get it from our diet. • Why is it important? We need Vitamin C to for energy metabolism, to make collagen, & to keep our immune system function normally. • What about preventing a cold😷? Science¹ suggest that taking Vitamin C regularly does not help prevent you from getting a cold ❌ (except if you’re doing extreme physical activity) • Can Vitamin C help shorten the cold? ✅ Regularly taking 200mg or more of Vitamin C per day can help shorten colds by about ½ day for adults and 1 day for kids 👧🏽. • I’m sick, now what?! Some research to suggest large amounts might help, but we're talking really high - as in 3, 6, or 8 grams. That's a lot & you’re not going to it from 1 fizzy drink, but if you think it tastes good and want to aim for additional vitamin C, you do you! • If you consume too much vitamin C your body will simply get rid of it…so the worst thing that could happen = Vita-C pee 🚽. Try not to consume more than 2g/day regularly to avoid diarrhea, but aside from this shitty 💩 side effect even consuming 10g day has no toxic effects in adults. • At the very least, aim for this much VitaC per day which you can easily get from food³: 🚹19+ yrs: 90mg 🚺19+ yrs: 75mg • Food sources⁴ 4 clementine’s: 80mg 1 medium 🍊: 70mg 1 kiwki: 64mg • Bottom line: take care of yourself - hydrate, rest, eat nutritious foods. #NoshItFoodFacts _____ ¹ Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews 2017. ² Institute of Medicine. 2000. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. ³ USDA FoodCentral Database © Elieke Kearns, PhD, RD and Nosh.it Food Facts, 2021. Unauthorized use and/or duplication of this content and/or photos without express and written permission from this site’s author is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Elieke Kearns, PhD, RD and Nosh.it Food Facts with appropriate and specific direction to the original content.
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