Open a File for Reading Only C#
Whether in the course of a fizzy drink or flavored lozenges, common cold and flu preventative supplements almost always highlight vitamin C as i of their cardinal ingredients. So, what'due south so magical about vitamin C? Too known as ascorbic acrid, vitamin C is critical to living healthily. Since the human being body cannot spontaneously generate this nutrient, vitamin C must instead exist absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in it.
Commonly found in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does not indicate that vitamin C intake alone tin prevent the onset of common cold or influenza, adequate daily intake may shorten the duration of an infection or lessen the severity of symptoms.
Vitamin C is crucial for the maintenance of well beingness. For example, information technology plays a role in wound healing and helps maintain many essential body tissues. It also acts equally a potent antioxidant and tin can repair damage from complimentary radicals, which are linked to aging furnishings, and disease vulnerability. Additionally, vitamin C can also prevent anemia, since it helps the body increase absorption of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that contain high concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, like heart attack and stroke. Vitamin C can besides increase levels of nitric oxide, a chemical compound that widens blood vessels and, in turn, lowers blood pressure level. In addition, regular intake of vitamin C, along with other vitamins, has been linked to a decreased adventure for developing age-related cataracts, a leading cause of visual impairment in the United states of america.
Common Sources of Vitamin C
Vitamin C can be hands obtained through the many different foods, including:
- Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Love apple
- Broccoli
- Red peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may event in the loss of some of the vitamin content, so it is platonic to ingest them raw, either whole or juiced. Nowadays, at that place are also numerous packaged food products, similar cereals, that take been enriched and fortified with vitamin C, so that the nutrient can be easily obtained.
Vitamin C may also be labeled as "L-ascorbic acrid" in supplement form, and most over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a practiced source when an private is in need of a vitamin C heave, supplements are not meant to replace a nutrition rich in naturally derived vitamin C.
What Happens When You Have Too Much — or Also Piddling — Vitamin C?
Vitamin C is a water-soluble vitamin that can be easily flushed out of the body via urination when information technology is not needed. Therefore, if the main source of vitamin C is from naturally occurring foods, it is near-impossible for excess vitamin C to produce side effects. However, taking excessive full-bodied vitamin C supplements may lead to diarrhea or stomach upset.
Since vitamin C-rich foods are so readily available nowadays, symptoms of inadequate vitamin C intake are besides rare in the United States. However, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Joint pain
- Skin breakdown
- Weakened molar enamel
- Gum inflammation
Severe vitamin C deficiency is referred to as scurvy. Scurvy tin be easily treated with increased dietary or supplemental vitamin C. Since vitamin C is crucial in the detoxification of the body, a lack of vitamin C can compromise the immune arrangement and make an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may observe that it takes longer than usual to recover from a cold or a physical wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is different for anybody, depending on factors such as gender, age, lifestyle and current health status. The recommended daily dosage for vitamin C is at least 75 mg daily for women and 90 mg for men. Since people who are pregnant, breast feeding, smoking or using oral contraceptives accept a lower blood level of vitamin C than others, larger doses of vitamin C may be needed to achieve optimal results in these individuals. Those who take prior or electric current medical conditions may also require bigger or smaller dosage levels, as recommended by their healthcare providers.
Resource Links:
- "Vitamin C" via MedlinePlus
- "Vitamin C and Infections" via MDPI
- "Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Cold: A Meta-Analysis of 9 Randomized Controlled Trials" via Hindawi, BioMed Enquiry International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.Southward. Department of Health & Human Services, National Institutes of Wellness
- "Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, full cancer, and all-cause mortality: a systematic review and dose-response meta-assay of prospective studies" via The American Journal of Clinical Diet
- "Dietary vitamin and carotenoid intake and risk of age-related cataract" via The American Periodical of Clinical Diet
- "Cardiovascular System" via Department of Beefcake, Seoul National University College of Medicine (via Springer)
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Source: https://www.symptomfind.com/health/vitamin-c-everything-you-need-to-know?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex
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