Read a File One Character at a Time C
Whether in the form of a fizzy potable or flavored lozenges, cold and flu preventative supplements almost e'er highlight vitamin C every bit one of their key ingredients. And then, what's so magical about vitamin C? As well known as ascorbic acid, vitamin C is critical to living healthily. Since the human torso 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.
Commonly found in cold and flu preventative supplements, vitamin C strengthens and speeds upwardly immune system functionality. Though research does non point 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 beingness. For example, it plays a role in wound healing and helps maintain many essential body tissues. Information technology also acts as a stiff antioxidant and tin can repair impairment from complimentary radicals, which are linked to crumbling effects, and illness vulnerability. Additionally, vitamin C can too foreclose anemia, since it helps the torso increase assimilation of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that comprise loftier concentrations of vitamin C have been linked with a lower risk of cardiovascular affliction, similar heart attack and stroke. Vitamin C tin also increase levels of nitric oxide, a compound that widens blood vessels and, in plow, lowers blood pressure. In addition, regular intake of vitamin C, along with other vitamins, has been linked to a decreased risk for developing historic period-related cataracts, a leading crusade of visual impairment in the Us.
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, and then it is ideal to ingest them raw, either whole or juiced. Nowadays, there are also numerous packaged food products, like cereals, that accept been enriched and fortified with vitamin C, so that the nutrient tin can be easily obtained.
Vitamin C may likewise be labeled as "L-ascorbic acid" in supplement class, and most over-the-counter multivitamins contain the recommended daily corporeality 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 diet rich in naturally derived vitamin C.
What Happens When You Have Too Much — or Too Trivial — Vitamin C?
Vitamin C is a water-soluble vitamin that can exist 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 most-impossible for backlog vitamin C to produce side effects. All the same, taking excessive concentrated vitamin C supplements may lead to diarrhea or stomach upset.
Since vitamin C-rich foods are so readily bachelor nowadays, symptoms of inadequate vitamin C intake are besides rare in the U.s.. However, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Joint hurting
- Skin breakup
- Weakened tooth enamel
- Mucilage inflammation
Severe vitamin C deficiency is referred to as scurvy. Scurvy tin exist 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 can compromise the immune system and make an individual more susceptible to diseases and infections. Individuals with bereft 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 pregnant, chest 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 also crave 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 Research International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.Southward. Section of Health & Human Services, National Institutes of Health
- "Dietary intake and blood concentrations of antioxidants and the adventure 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 risk of age-related cataract" via The American Periodical of Clinical Nutrition
- "Cardiovascular Organization" via Department of Anatomy, Seoul National University College 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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