The immune system is our shield against any threat and vitamin C is a nutrient that can help us to be more protected from serious viral diseases. However, the exact extra amount that needs to be taken to obtain this immune benefit is unknown, or rather, until now.
Having low levels of this water-soluble vitamin, also known as ascorbic acid, which is found mainly in fruits and vegetables, has been linked to more excess weight, but this study, published in the journal Nutrients, wanted to focus on the exact amount, For this, they analyzed a previous pharmacokinetic study of 7 healthy men and a multiple depletion-repletion study of 68 healthy men of different body weights.
And it is that, a study from the University of Otago (New Zealand) has discovered how much additional vitamin C is necessary in people to improve their immune system, and it is related to their body weight. Specifically, it was found that for every 10kg of excess weight, the body needs an additional 10mg of vitamin C per day for optimal immune health.
The researchers concluded that if someone weighed 90 kg, they would need to take in an additional 30 milligrams of vitamin C to reach the optimal goal of 140 mg/day, while someone weighing 120 kilograms would need at least an additional 40 milligrams of vitamin C per day to reach 150 mg/day.
Vitamin C and more protection against COVID-19
“The old saying an apple a day keeps the doctor away is really helpful advice here. An average-sized apple contains 10 mg of vitamin C, so if you weigh between 70 and 80 kg, achieving the optimal amount of vitamin C your body needs could be as easy as eating an extra apple or two to give your body the 10 to 20 mg of daily vitamin C you need. If you weigh more than this, perhaps an orange, which contains 70 mg of vitamin C, or a kiwi with 100 mg, may be the easiest solution”, explains Anitra Carr, lead author of the research.
It was determined that for every 10 kg of excess weight, the body needs an additional 10 mg of vitamin C per day for optimal immune health
Another point that the research has addressed is that by improving the immune system we could be more protected from COVID-19 and winter illnesses, such as the flu. Therefore, special attention must be paid to vitamin C levels and ensure that these are sufficient as an extra measure of protection against coronavirus.
“We know that obesity is a risk factor for contracting COVID-19 and that obese patients are more likely to fight it off once infected. We also know that vitamin C is essential for good immune function and works by helping white blood cells fight infection. Therefore, the results of this study suggest that increasing vitamin C intake if you are overweight might be a sensible response.”
In the case of pneumonia associated with complications in COVID-19, it is known that patients with this health problem have lower levels of vitamin C, so the results of the study support that vitamin C reduces the risk of people get pneumonia and decreases its severity, especially in overweight cases.
The expert has recommended that in order to reach these excellent levels of vitamin C, the intake of furas and vegetables, such as oranges, lemons, kiwi, peaches, apples, melons, tomatoes, broccoli, peppers or potatoes, among others, should be increased. If this is not possible for any reason, supplementation can also be used.
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