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Vitamin C is widely known for being present in
维生素C大量存在于橘类水果中
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，比如青红辣椒
broccoli, and brussel sprouts are also excellent
花椰菜和汤菜
sources of this vitamin. Additionally, Vitamin C
初次之外，其他一些水果也含有维生素C
is found in fruits such as strawberries,
例如草莓，猕猴桃
kiwis, guava, and watermelon.
番石榴以及西瓜
Vitamin C is important in the growth and repair
维生素C对人体各个部分
of tissues in all parts of the body and is also useful
组织的生长和修复都有帮助，同时
in the healing of wounds. Additionally, Vitamin C
它还能促进伤口的愈合，除此之外
is necessary to form and maintain cartilage, bones,
维生素C还能保护软骨，骨骼和牙齿
and teeth. One of the most important aspects
维生素C最重要的一个功能
of Vitamin C is that it functions as an antioxidant
就是在人体中充当抗氧化剂
in the body. This means that it is able to block
这就意味着它能够阻挡自由基
damages done by free radicals, which could otherwise
带来的损伤，自由基如果在人体
build up in the body and cause great damage to the
聚集，长此以往就会对人造成损害
body in the long term. Vitamin C has commonly been
通常人们认为维生素C能够
thought to prevent the contraction of a cold; however,
预防并治疗感冒，但众多研究显示
many studies have shown that increased consumption
维生素C的大量摄入
of Vitamin C does not prevent or cure the common cold.
对治疗普通感冒并没有效果
It may, on the other hand, decrease
但是维生素C的确可以
the duration of symptoms of a cold.
缩短感冒的周期，缓解感冒症状
Many people take high doses of Vitamin C in the hopes
许多人大量摄入维生素C
of preventing or treating the common cold.
希望能够预防或者治疗感冒
Many scientific studies have been done to test the
很多科学研究都就维生素C在
efficacy of Vitamin C in cold prevention.
预防感冒中的作用进行了研究
The overall finding is that taking supplements of
总的发现是，摄入维生素C
Vitamin C does not prevent people from catching
并不能预防感冒
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
而维生素C并没有抗病毒功能
have found that supplemental Vitamin C during a
但众多研究表明，在感冒期间服用维生素C
cold may lessen the symptoms in some people
能够使一些人减轻感冒症状
because it may block histamines. Therefore,
因为它能够抑制组胺
using Vitamin C supplements may be beneficial
因此在感冒期间服用维生素是有好处的
during the cold, but there is no value in continual
但是长期摄入则没有价值
supplementation. The recommended daily allowance
维生素C的每日建议用量是
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
吸烟者最好每日多摄入35毫克，因为
consume an extra 35 milligrams each day because they
由于烟中含有有害物质
encounter more oxidative stress each day due to the
他们每天受氧化危害的风险更大
toxins in cigarettes. Not consuming enough
维生素C摄入量不足
Vitamin C can lead to a disease called scurvy,
会导致坏血病
which includes symptoms such as bleeding and
坏血病的症状包括极易流血和擦伤
bruising easily, tooth loose and hair loose,
牙齿松动，毛发脱落
and joint pain and swelling. Excessive intakes of
以及关节疼痛和浮肿，维生素C过量摄入
Vitamin C greater than 2,000 milligrams per day
即每天的摄入量超过2000毫克
can cause illness and damage to the liver.
会引发疾病并对肝脏造成损伤
