Vitamin C for colds – Health – 2022


Vitamin C for colds

Vitamin C is considered the real secret weapon against colds in children and adults, and it is said to have both a preventive and a therapeutic effect. Health

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Can Vitamin C and Zinc Help Cure Colds?


Food for a cold: what to eat when you have a cold and a sore throat?

One thing is certain: there is no evidence for a specific “cold food”. However, a varied diet with fresh and nutritious foods supports the body in a healthy immune response. If you don’t have much of an appetite, you shouldn’t force yourself to eat large meals that are difficult to digest.

Soup for a cold: does chicken soup help?

Rest, warmth and a homemade chicken soup and the cold is gone in no time. At least many grandparents in the country agree on that, and with good reason. The effect of chicken soup on the course of the disease has not been proven for lack of studies; in the laboratory, however, researchers have already looked at the effects of chicken soup.

They found that the ingredients in the soup could affect the migration of certain white blood cells (neutrophilic granulocytes) in the airways – an indication of a possible anti-inflammatory effect. This makes chicken soup a potentially good food for both children and adults with the flu. However, it is not yet clear whether the contained vegetables, the chicken or another component is responsible for this or whether in the end only the hot liquid as such has a beneficial effect. Ready-made soups vary greatly in their composition and quality.

Vitamin C for colds

Vitamin C is considered the real secret weapon against colds in children and adults, and it is said to have both a preventive and a therapeutic effect. The antioxidant effect of the vitamin is responsible for this, i.e. its ability to bind aggressive oxygen compounds (free radicals) and render them harmless. However, the study situation is contradictory.

A large overview study came to the conclusion that regular intake of vitamin C preparations offers little or no protection against the outbreak of colds. In some studies, however, the average duration of the classic symptoms was shortened with an existing cold with an additional vitamin C supply – so there is still a need for research. One thing is certain: no harmful side effects were found, which is why foods with a high vitamin C content are considered useful when you have a cold.

Caution is advised when taking high doses of dietary supplements. High doses mean an intake of more than 2,000 milligrams a day. This can promote the formation of kidney stones. If vitamin C is administered intravenously, high doses can lead to nausea and vomiting, chills, headaches, drowsiness and leg edema. For healthy people, however, administration is usually unproblematic.

What vegetables and fruits when you have a cold? These foods are high in vitamin C:

  • Berries, especially black currants
  • herbs, such as parsley
  • Peppers, especially red ones
  • Collard greens like broccoli, Brussels sprouts, or kale
  • Citrus fruits like grapefruit, lemon, orange

Zinc for a cold

The trace element zinc is also an important component of the immune system. Zinc is involved in more than 300 enzymatic processes and, like vitamin C, is a radical scavenger that protects against oxidative stress. A review study shows that zinc, when taken quickly after the onset of a cold, can alleviate symptoms and shorten their duration by an average of two days. Also taken preventively reduces the occurrence of colds slightly. High doses of zinc can lead to side effects, and interactions can occur in combination with other medicines. If in doubt, discuss the intake with your doctor.

Foods high in zinc:
  • Shellfish, especially oysters and shrimp
  • red meat and offal, such as liver
  • Legumes and grains, such as soybeans and oatmeal
  • Nuts and seeds, such as sunflower and pumpkin seeds
  • Cheese, especially Emmental


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