M.c. Shan Play It Again
Whether in the form of a fizzy potable or flavored lozenges, cold and influenza preventative supplements nearly always highlight vitamin C as 1 of their key ingredients. So, what's and then magical virtually vitamin C? Likewise known as ascorbic acid, vitamin C is disquisitional to living healthily. Since the human being trunk cannot spontaneously generate this nutrient, vitamin C must instead be 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 influenza preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does not indicate that vitamin C intake alone can forbid 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 example, it plays a role in wound healing and helps maintain many essential body tissues. It also acts equally a potent antioxidant and tin repair impairment from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can also prevent anemia, since it helps the trunk increase absorption of dietary fe, another vital mineral that the body cannot spontaneously create.
Foods that contain high concentrations of vitamin C have been linked with a lower gamble of cardiovascular disease, like heart attack and stroke. Vitamin C tin besides increment 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 crusade of visual impairment in the United States.
Common Sources of Vitamin C
Vitamin C tin can be easily obtained through the many different foods, including:
- Citrus fruits and juices (orangish, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato plant
- Broccoli
- Red peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may result in the loss of some of the vitamin content, so information technology is platonic to ingest them raw, either whole or juiced. Nowadays, there are too numerous packaged nutrient products, similar cereals, that have been enriched and fortified with vitamin C, and then that the food can be hands obtained.
Vitamin C may also be labeled as "L-ascorbic acid" in supplement form, and well-nigh over-the-counter multivitamins incorporate the recommended daily amount of the vitamin. While it is a good source when an private is in need of a vitamin C boost, supplements are not meant to replace a nutrition rich in naturally derived vitamin C.
What Happens When You Have Besides Much — or Too Petty — Vitamin C?
Vitamin C is a water-soluble vitamin that tin be easily flushed out of the body via urination when it is not needed. Therefore, if the primary source of vitamin C is from naturally occurring foods, it is near-impossible for excess vitamin C to produce side effects. Nonetheless, taking excessive concentrated vitamin C supplements may pb to diarrhea or stomach upset.
Since vitamin C-rich foods are and so readily available present, symptoms of inadequate vitamin C intake are also rare in the United States. However, malnourished individuals can experience symptoms of vitamin C deficiency over fourth dimension, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Articulation hurting
- Pare breakdown
- Weakened tooth enamel
- Gum inflammation
Severe vitamin C deficiency is referred to as scurvy. Scurvy can exist easily treated with increased dietary or supplemental vitamin C. Since vitamin C is crucial in the detoxification of the torso, a lack of vitamin C can compromise the immune organization and brand an individual more than susceptible to diseases and infections. Individuals with insufficient vitamin C may find 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 have 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 have prior or electric current medical conditions may also require bigger or smaller dosage levels, as recommended past 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 Inquiry International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.S. Department of Health & Human Services, National Institutes of Health
- "Dietary intake and blood concentrations of antioxidants and the gamble of cardiovascular affliction, 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 adventure of age-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular System" via Department of Beefcake, Seoul National Academy Higher 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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