Cartoon - C U Again Instrumental
Whether in the form of a fizzy drink or flavored lozenges, common cold and flu preventative supplements nearly always highlight vitamin C as one of their key ingredients. So, what'southward so magical about vitamin C? Also known as ascorbic acid, vitamin C is critical to living healthily. Since the human body cannot spontaneously generate this nutrient, vitamin C must instead exist captivated from outside sources, such as vitamin supplements or foods that are naturally rich in information technology.
Commonly found in cold and flu preventative supplements, vitamin C strengthens and speeds upwards immune arrangement functionality. Though enquiry does not betoken that vitamin C intake alone tin can prevent the onset of cold or flu, acceptable daily intake may shorten the duration of an infection or lessen the severity of symptoms.
Vitamin C is crucial for the maintenance of well being. For instance, it plays a role in wound healing and helps maintain many essential body tissues. It too acts as a potent antioxidant and can repair damage from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can as well prevent anemia, since it helps the torso increase assimilation of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that incorporate high concentrations of vitamin C have been linked with a lower hazard of cardiovascular affliction, similar heart assail and stroke. Vitamin C can also increase levels of nitric oxide, a compound that widens blood vessels and, in plow, lowers claret pressure. In addition, regular intake of vitamin C, along with other vitamins, has been linked to a decreased take a chance for developing age-related cataracts, a leading cause of visual damage in the United States.
Mutual Sources of Vitamin C
Vitamin C can exist easily obtained through the many different foods, including:
- Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato
- Broccoli
- Ruby peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may result in the loss of some of the vitamin content, and so it is platonic to ingest them raw, either whole or juiced. Nowadays, there are also numerous packaged nutrient products, like cereals, that have been enriched and fortified with vitamin C, and then that the nutrient can be hands obtained.
Vitamin C may also be labeled as "L-ascorbic acid" in supplement course, and well-nigh over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a good source when an individual is in need of a vitamin C boost, supplements are non meant to replace a nutrition rich in naturally derived vitamin C.
What Happens When You lot Have Also Much — or Too Little — Vitamin C?
Vitamin C is a h2o-soluble vitamin that can be easily flushed out of the body via urination when information technology is not needed. Therefore, if the primary source of vitamin C is from naturally occurring foods, it is near-incommunicable for backlog vitamin C to produce side effects. Notwithstanding, taking excessive full-bodied vitamin C supplements may lead to diarrhea or tummy upset.
Since vitamin C-rich foods are so readily available nowadays, symptoms of inadequate vitamin C intake are also rare in the Usa. Withal, malnourished individuals can feel symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Like shooting fish in a barrel bruising
- Joint pain
- Skin breakdown
- Weakened molar enamel
- Glue inflammation
Astringent vitamin C deficiency is referred to equally 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 can compromise the immune organisation and brand an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may discover 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 everyone, depending on factors such as gender, age, lifestyle and electric current health 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 meaning, breast feeding, smoking or using oral contraceptives have a lower blood level of vitamin C than others, larger doses of vitamin C may exist needed to achieve optimal results in these individuals. Those who accept prior or current medical conditions may besides crave 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-Assay of 9 Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.S. Section of Health & Man Services, National Institutes of Health
- "Dietary intake and claret 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 Journal of Clinical Nutrition
- "Dietary vitamin and carotenoid intake and risk of historic period-related cataract" via The American Periodical of Clinical Diet
- "Cardiovascular System" via Department of Anatomy, Seoul National University Higher of Medicine (via Springer)
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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