More than protecting you from a cold, Vitamin C plays an important role in a number of bodily functions including forming and maintaining bones, skin and blood vessels. And more recently research has shown that its antioxidant activity may reduce the risk of some cancers.

Vitamin C, also known as ascorbic acid, has been known as the vitamin that helps protect and reduce cold severity and duration. Although, there are much more benefits from this vitamin that can be easily found in fruits and vegetables.

To maintain adequate levels of vitamin C,  adult males and females should consume 45 (mg) of vitamin C per day, according to the Nutrient Reference Values for Australia and New Zealand (NRV). During pregnancy, women should have 60 mg a day, and 85 mg while breastfeeding. Would like to know more about recommendations for daily intake of vitamin C by life stage and gender? https://www.nrv.gov.au/nutrients/vitamin-c

The best sources of vitamin C are fresh fruit and vegetables. Heat and cooking in water can destroy some of the vitamin C content, so raw foods are best.

Foods containing vitamin C include:

• One kiwi: 69 grams contains 64mg or 142% of daily intake (DI)
• One small orange: 96 grams contains 53.2mg or 85%

Other natural sources of vitamin C are lemon, guava, grapefruit, papaya, cantaloupe, strawberries and vegetables such as broccoli, cauliflower, Brussels sprouts and capsicums.

In conclusion, the suggestion is to include more vitamin C in your diet, too much vitamin C is unlikely to cause a problem. But. make sure your intake don’t go over 1,000 mg per day! It may mean that not all the vitamin C is absorbed in the intestine. As consequence this can lead to diarrhea and gastrointestinal discomfort.

References:
Nordqvist, Joseph (2017, April 10). Vitamin C: Why is it important? https://www.medicalnewstoday.com/articles/219352.php

Gunnars, Kris (2018, April 24). Vitamin C for Colds – Does it actually works? https://www.healthline.com/nutrition/does-vitamin-c-help-with-colds

Health Xchange (2019, July 29).Vitamin C: Best Food Sources, Why You Need It, and More. https://www.healthxchange.sg/food-nutrition/food-tips/vitamin-c-best-food-sources-need