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Vitamin C is widely known for being present in
維生素C大量存在于橘類水果中
citrus fruits such as oranges and grapefruits;
比如橘子和葡萄柚
however, vegetables like red and green peppers,
但是它也存在于一些蔬菜中，比如青紅辣椒
broccoli, and brussel sprouts are also excellent
花椰菜和湯菜
sources of this vitamin. Additionally, Vitamin C
初次之外，其他一些水果也含有維生素C
is found in fruits such as strawberries,
例如草莓，獼猴桃
kiwis, guava, and watermelon.
番石榴以及西瓜
Vitamin C is important in the growth and repair
維生素C對(duì)人體各個(gè)部分
of tissues in all parts of the body and is also useful
組織的生長(zhǎng)和修復(fù)都有幫助，同時(shí)
in the healing of wounds. Additionally, Vitamin C
它還能促進(jìn)傷口的愈合，除此之外
is necessary to form and maintain cartilage, bones,
維生素C還能保護(hù)軟骨，骨骼和牙齒
and teeth. One of the most important aspects
維生素C最重要的一個(gè)功能
of Vitamin C is that it functions as an antioxidant
就是在人體中充當(dāng)抗氧化劑
in the body. This means that it is able to block
這就意味著它能夠阻擋自由基
damages done by free radicals, which could otherwise
帶來(lái)的損傷，自由基如果在人體
build up in the body and cause great damage to the
聚集，長(zhǎng)此以往就會(huì)對(duì)人造成損害
body in the long term. Vitamin C has commonly been
通常人們認(rèn)為維生素C能夠
thought to prevent the contraction of a cold; however,
預(yù)防并治療感冒，但眾多研究顯示
many studies have shown that increased consumption
維生素C的大量攝入
of Vitamin C does not prevent or cure the common cold.
對(duì)治療普通感冒并沒(méi)有效果
It may, on the other hand, decrease
但是維生素C的確可以
the duration of symptoms of a cold.
縮短感冒的周期，緩解感冒癥狀
Many people take high doses of Vitamin C in the hopes
許多人大量攝入維生素C
of preventing or treating the common cold.
希望能夠預(yù)防或者治療感冒
Many scientific studies have been done to test the
很多科學(xué)研究都就維生素C在
efficacy of Vitamin C in cold prevention.
預(yù)防感冒中的作用進(jìn)行了研究
The overall finding is that taking supplements of
總的發(fā)現(xiàn)是，攝入維生素C
Vitamin C does not prevent people from catching
并不能預(yù)防感冒
colds. Colds are caused by viruses, and Vitamin C
感冒是由病毒引起的
has no anti-viral effect. However, scientific studies
而維生素C并沒(méi)有抗病毒功能
have found that supplemental Vitamin C during a
但眾多研究表明，在感冒期間服用維生素C
cold may lessen the symptoms in some people
能夠使一些人減輕感冒癥狀
because it may block histamines. Therefore,
因?yàn)樗軌蛞种平M胺
using Vitamin C supplements may be beneficial
因此在感冒期間服用維生素是有好處的
during the cold, but there is no value in continual
但是長(zhǎng)期攝入則沒(méi)有價(jià)值
supplementation. The recommended daily allowance
維生素C的每日建議用量是
for Vitamin C is 75 milligrams a day for women and
女性每日75毫克，男性每日90毫克
90 milligrams a day for men. Smokers are advised to
吸煙者最好每日多攝入35毫克，因?yàn)?/div>
consume an extra 35 milligrams each day because they
由于煙中含有有害物質(zhì)
encounter more oxidative stress each day due to the
他們每天受氧化危害的風(fēng)險(xiǎn)更大
toxins in cigarettes. Not consuming enough
維生素C攝入量不足
Vitamin C can lead to a disease called scurvy,
會(huì)導(dǎo)致壞血病
which includes symptoms such as bleeding and
壞血病的癥狀包括極易流血和擦傷
bruising easily, tooth loose and hair loose,
牙齒松動(dòng)，毛發(fā)脫落
and joint pain and swelling. Excessive intakes of
以及關(guān)節(jié)疼痛和浮腫，維生素C過(guò)量攝入
Vitamin C greater than 2,000 milligrams per day
即每天的攝入量超過(guò)2000毫克
can cause illness and damage to the liver.
會(huì)引發(fā)疾病并對(duì)肝臟造成損傷
