The jury is still out on whether vitamin C can treat or prevent a cold, but a recent review of the scientific literature suggests that it does have some benefits. While supplementing with vitamin C may not prevent colds, according to the studies, there’s some evidence that taking vitamin C regularly can help us bounce back from a cold faster.

　　虽然维生素C能否治疗或预防感冒依然没有定论，但是最近的一项科学文献综述表明，它确实有一些好处。虽然补充维生素C可能不能预防感冒，但是根据研究，有一些证据表明，定期服用维生素C可以帮助我们更快地从感冒中恢复。

　　“Supplemental vitamin C may lessen the duration and symptoms of the common cold because of its immune-enhancing effects,” says registered dietitian Lisa Fischer. “It’s not like if you take vitamin C, it’s going cure your cold, but it makes the body more capable of fighting off the virus once you have it.”

　　“补充维生素C可以缩短常见感冒的持续时间，减轻感冒的症状，因为它有增强免疫力的效果，”注册营养师Lisa Fischer说。“这不是说如果你服用了维生素C，它就会治愈你的感冒，但是你服用的维生素C会使身体对抗病毒的能力更强。”

　　In addition to boosting the immune system, Fischer says vitamin C helps repair and regenerate tissue, protect against heart disease and certain cancers, aid in iron absorption, decrease LDL cholesterol, and plays a role in building collagen. It’s also an antioxidant that helps protect cells and DNA against free radicals and other harmful agents that can cause damage to cells. To reap the greatest benefits of supplemental vitamin C, Fischer says it’s best to make it a daily habit. “Any of the research that supports vitamin C says it’s best to take it continuously or consistently, rather than right before you feel like you’re getting sick”.

　　除了增强免疫系统，Fischer说维生素C有助于修复和再生组织、防止心脏病和某些癌症、帮助铁吸收、减少低密度脂蛋白胆固醇，并在构成胶原蛋白中发挥作用。它也是一种抗氧化剂，有助于保护细胞和DNA免受损害细胞的自由基和其他有害物质的影响。为了获得补充维生素C的最大好处，Fischer说最好是让它成为一种日常习惯。“任何支持维生素C的研究都表示，最好是持续或连续服用，而不是在感到生病之前才服用”。

　　The best sources of vitamin C may surprise you. “A lot of people assume that vitamin C is found in fruit like oranges, but actually, some of the top sources are vegetables such as bell peppers, broccoli, brussels sprouts, cauliflower, and squash,” says Fischer. The best sources from fruit would be papaya, strawberry, pineapple, orange, kiwi, and cantaloupe.” (These vitamin C-rich foods are natural fat burners.)

　　维生素C的最佳来源可能会让你惊讶。Fischer说：“很多人认为维生素C存在于橙子之类的水果中，但是实际上，一些最主要的来源是蔬菜，如青椒，西兰花、球芽甘蓝、花椰菜和南瓜。水果中最好的来源是番木瓜、草莓、菠萝、橙子、猕猴桃和哈密瓜。”(这些富含维生素C的食物是天然的脂肪燃烧器。)

　　If you’re considering supplementation, studies show that consuming between 250 and 1,000 mg of vitamin C a day is considered safe, but more than that could lead to potential gastrointestinal symptoms such as diarrhea and gastritis and other issues.

　　如果你正在考虑补充维生素C，研究表明每天服用250至1000毫克维生素C被认为是安全的，但是更多剂量可能导致潜在的胃肠道不适的症状，如腹泻和胃炎等问题。

　　Before taking vitamin C, talk to your doctor to suss out drug interactions and determine the dosage that’s right for you.

　　在服用维生素C之前，请咨询你的医生，弄清楚药物之间的相互作用，并确定适合你的剂量。

（编辑：何莹莹）