Can Vitamin C Help You Avoid Christmas Colds?

As I discussed in my last article we are more susceptible to both the common cold and flu around Christmas time when the weather goes cold.  Whilst there is no cure for the common cold or the flu there are a number of popular suggestions for preventing it.  One such suggestions is to take high doses of vitamin C.  Today, I will be discussing if vitamin C really can help prevent the common cold and any of the other potential benefits it can offer you over this Christmas period.

In my previous post on vitamin C I mentioned that one of the benefits is that it can reduce the symptoms of the common cold.  However, research into this area has shown that these benefits may be limited.  According to Hemilä et al [1] vitamin C does not help prevent the common cold but does reduce the duration and severity of the symptoms slightly.  So if it cannot help prevent the common cold and it can only improve the symptoms marginally is there any reason to consume vitamin C this Christmas?  Absolutely.  Read on to find out why.

1) IT CAN HELP WITH CHAPPED LIPS:- People’s lips often become chapped during Christmas because the air is dry and lacks moisture.  On top of this cold winds dry the lips out even further.  Once the lips get chapped they often become damaged and cracked.  Vitamin C is essential in the healing of all types of wounds so not getting the recommended daily allowance (RDA) over Christmas could leave you with sore, dry lips.

2) IT CAN STRENGTHEN YOUR IMMUNE SYSTEM:- Although it has already been established that vitamin C does not have a significant effect on the common cold, it does have a major role to play in the immune system.  It promotes the production of white blood cells and antibodies (which help your body fight viral infections).  It also acts as an antioxidant meaning that it protects the body’s cells (including those that make up the immune system) from the damage that oxygen can cause.  Therefore, vitamin C is essential for keeping your immune system performing at its peak.  This is especially important during Christmas and winter when you are more susceptible to infections such as the common cold and the more serious flu virus.

3) IT CAN HELP YOU LOSE WEIGHT:- Christmas is usually a time when our diet and exercise regime starts to slide.  The cold weather makes us want to wrap up and sit indoors whilst the high calorie treats such as mince pies, cookies and eggnog seem to be everywhere we look.  However, by making a concious effort to consume the RDA of vitamin C you will be eating healthier, lower calorie foods.  Oranges, tomatoes, kiwis and peppers are all rich in vitamin C and provide a nutrient dense, low calorie alternative to some of the Christmas treats mentioned above.

Vitamin C may not do what it is famous for and protect you from the common cold over Christmas.  However, that’s no excuse to avoid it.  Like the other vitamins, vitamin C is a vital for your health and could prove even more beneficial during the Christmas holidays.

What do you guys think?  Have I missed any of the key Christmas benefits associated with vitamin C?  Are there any other vitamins and minerals you would recommend during the Christmas period?

Sources:
[1] Hemilä H, Chalker E, Treacy B, Douglas B. Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews 2007, Issue 3. Art. No.: CD000980. DOI: 10.1002/14651858.CD000980.pub3.

*****

Want an early Christmas present?  Click the banner below to grab a copy of Lose Weight for the Holidays:

Vitamin C (Ascorbic Acid) Explained

Vitamin C (also known as ascorbic acid) is a water soluble vitamin and is probably the most well known vitamin of them all.  The discovery of vitamin C was the result of a search for a cure for scurvy (a disease which leads to problems with the connective tissue now known to be caused by a lack of vitamin C).  Scurvy has been reported to affect explorers, sailors and soldiers throughout history.  This is now thought to be because they stuck to a diet of dry biscuits and salted beef.  They did not often take fruit and vegetables with them on their travels because they were not easy to preserve on long journeys.  A number of folk remedies for scurvy (which contained elements of fruit and vegetables) did materialise over time but James Lind, a Scottish Naval surgeon, is generally credited as being the first to discover a cure.  After reading multiple historical accounts, Lind noticed that scurvy developed in people with a limited diet.  He then tested this theory by taking a ten week voyage where he treated sailors who had developed scurvy and discovered that citrus fruits provided the quickest cure.  Lind published his findings in 1753 and as a result British soldiers were prescribed daily doses of lime juice in 1795 (hence the nickname limeys).  However, it was not until 1928 that two independent researchers managed to isolate this scurvy cure.  During this time Albert Szent-Györgyi extracted a substance from cabbage, oranges, paprikas and adrenal glands which he named hexuronic acid whilst Charles G. King extracted a substance from oranges and lemons that he called vitamin C.

The most important role of vitamin C is that it assists in the production of collagen (the main protein in animal connective tissues).  It is therefore essential for healing all types of wounds including cuts, burns and broken bones.  However, it also has further benefits which include:
- Assisting with the absorption of iron from food.
- Preventing cancer (according to How Stuff Works).
- Protecting the body’s cells against oxidative damage.
- Protecting the eyes.
- Protecting against heart disease.
- Reducing the symptoms of the common cold.
- Supporting the body’s immune system.

Unlike most animals, humans cannot produce their own vitamin C and therefore have to rely on diet for their daily intake.  Men and women are advised to consume 40mg of this vitamin each day.  As you probably know citrus fruits such as oranges, lemons and limes are the richest source of vitamin C.  However, strawberries, sweet peppers and potatoes are also good sources of this vitamin.  Like the other water soluble vitamins, vitamin C is quite easily destroyed.  Bruising and cutting of fruits and vegetables can destroy some of their vitamin C as can cooking at high heats.  Therefore, I advise you to make sure that you take care when preparing these foods and steam your vegetables instead of boiling them.

As already discussed, not getting enough vitamin C can lead to scurvy.  The symptoms of scurvy include bleeding, swollen gums, tooth loss and wounds that will not heal.  Ultimately, scurvy can be fatal if left untreated but this is very rare because treatment simply involves returning to a normal intake of vitamin C.

Since vitamin C has been popularised by the media a lot of people take vitamin C supplements.  Unfortunately, this can lead to overdosing which has a number of associated complications.  These include cramps, diarrhea, headaches and vomiting.  Getting too much vitamin C can also destroy vitamin B12 and reduce copper absorption in the body.  Therefore, if you are considering vitamin C supplementation I advise you to see your doctor first.  Vitamin C supplements can be a good addition to certain people’s diets but you may be getting enough from your food already.  Your doctor will be able to assess your need for supplementation and give you an answer.

Vitamin C is vital.  It helps you produce connective tissue, helps your wounds heal properly, protects your body’s cells from oxidative damage and much more.  However, you can get too much of a good thing.  Therefore, if you are considering supplementation see your doctor first.

Sources:
Vitamin C Information (Food Standards Agency)
Vitamin C Information (How Stuff Works)
Vitamin C Information (Life Clinic)
Vitamin C Information (World of Scientific Discovery)

*****

Although you should try and get your vitamins from food where possible this is not always possible.  Sometimes supplementation is required.  In this case you should check out Vitabase who offer a fantastic selection of vitamin supplements at fantastic prices: