Renowned biochemist Linus Pauling, known for his work in molecular biology and Nobel Prize-winning status, is a significant figure in nutrition circles, particularly for his views on vitamin C. Researchers at the Linus Pauling Institute at Oregon State University continue to study the impact of food components on human health and longevity, with vitamin C being named one of the top ten micronutrients for aging well.
Vitamin C is essential for various bodily functions, including immune system support, skin healing, heart health, brain health, and bone health. While commonly associated with preventing the common cold, research shows that daily supplementation does not reduce the risk of catching a cold, but it can shorten the duration if taken before symptoms appear.
As people age, their need for vitamin C increases, and smokers require even more due to increased oxidative stress from cigarette toxins. The recommended daily intake of vitamin C is 90 milligrams for men and 75 milligrams for women, although the Linus Pauling Institute suggests a daily intake of 400 milligrams for all healthy adults.
Good food sources of vitamin C include grapefruit, oranges, strawberries, kiwifruit, sweet red peppers, and broccoli. It is important to note that heat destroys vitamin C, so it is best to avoid overcooking these foods. Additionally, vitamin C supplements contain the same type of vitamin C found in food, labeled as ascorbic acid or sodium ascorbate.
Barbara Intermill, a registered dietitian nutritionist and syndicated columnist, emphasizes the importance of vitamin C in supporting overall health and encourages individuals to consume adequate amounts through diet and supplementation.
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