Draw a Circle to a Screen C+
Whether in the form of a fizzy drink or flavored lozenges, cold and influenza preventative supplements almost always highlight vitamin C as i of their key ingredients. So, what's then magical about vitamin C? Also known equally ascorbic acid, vitamin C is critical to living healthily. Since the human 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.
What Does Vitamin C Do?
Ordinarily found in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does not point that vitamin C intake alone can prevent the onset of cold or flu, adequate daily intake may shorten the elapsing of an infection or lessen the severity of symptoms.
Vitamin C is crucial for the maintenance of well existence. For instance, information technology plays a office in wound healing and helps maintain many essential body tissues. Information technology also acts as a potent antioxidant and tin repair impairment from free radicals, which are linked to crumbling effects, and disease vulnerability. Additionally, vitamin C can as well prevent anemia, since it helps the body increment assimilation of dietary fe, another vital mineral that the body cannot spontaneously create.
Foods that incorporate loftier concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, like centre attack and stroke. Vitamin C tin can also increment levels of nitric oxide, a compound that widens blood vessels and, in plow, lowers blood pressure. In add-on, regular intake of vitamin C, forth with other vitamins, has been linked to a decreased run a risk for developing age-related cataracts, a leading cause of visual impairment in the United States.
Mutual Sources of Vitamin C
Vitamin C can be easily obtained through the many different foods, including:
- Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato
- Broccoli
- Red peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may result in the loss of some of the vitamin content, so it is platonic to ingest them raw, either whole or juiced. Present, there are also numerous packaged food products, like cereals, that take been enriched and fortified with vitamin C, and then that the nutrient tin can exist easily obtained.
Vitamin C may also be labeled as "Fifty-ascorbic acid" in supplement form, and about over-the-counter multivitamins contain the recommended daily corporeality of the vitamin. While it is a good source when an individual is in need of a vitamin C boost, supplements are not meant to replace a diet rich in naturally derived vitamin C.
What Happens When Y'all Have Too Much — or As well Footling — Vitamin C?
Vitamin C is a h2o-soluble vitamin that tin be easily flushed out of the trunk via urination when information technology is not needed. Therefore, if the main source of vitamin C is from naturally occurring foods, it is nearly-impossible for excess vitamin C to produce side effects. However, taking excessive concentrated vitamin C supplements may lead to diarrhea or stomach upset.
Since vitamin C-rich foods are and so readily available nowadays, symptoms of inadequate vitamin C intake are also rare in the Us. All the same, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Joint hurting
- Skin breakdown
- Weakened molar enamel
- Glue inflammation
Severe vitamin C deficiency is referred to as scurvy. Scurvy can 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 tin compromise the immune organization and brand an individual more than susceptible to diseases and infections. Individuals with insufficient vitamin C may detect that information technology takes longer than usual to recover from a cold or a concrete wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is different for everyone, depending on factors such every bit gender, historic period, lifestyle and current wellness condition. The recommended daily dosage for vitamin C is at least 75 mg daily for women and 90 mg for men. Since people who are significant, breast feeding, smoking or using oral contraceptives take a lower claret level of vitamin C than others, larger doses of vitamin C may be needed to achieve optimal results in these individuals. Those who accept prior or current medical conditions may besides require bigger or smaller dosage levels, as recommended past their healthcare providers.
Resource Links:
- "Vitamin C" via MedlinePlus
- "Vitamin C and Infections" via MDPI
- "Actress Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Common cold: A Meta-Assay of 9 Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.Southward. Department of Health & Human being Services, National Institutes of Health
- "Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies" via The American Periodical of Clinical Nutrition
- "Dietary vitamin and carotenoid intake and take a chance of historic period-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular System" via Section of Beefcake, Seoul National University College of Medicine (via Springer)
Source: https://www.symptomfind.com/nutrition-supplements/vitamin-c-everything-you-need-to-know?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex
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