To Display the Webpage Again Closing Child C
Whether in the form of a fizzy potable or flavored lozenges, cold and flu preventative supplements well-nigh always highlight vitamin C as 1 of their central ingredients. So, what'due south so magical nigh 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 absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in it.
What Does Vitamin C Do?
Commonly found in common cold and flu preventative supplements, vitamin C strengthens and speeds upwardly immune system functionality. Though inquiry does non point that vitamin C intake solitary can prevent the onset of cold or influenza, 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 case, it plays a function in wound healing and helps maintain many essential body tissues. Information technology also acts as a potent antioxidant and can repair damage from free radicals, which are linked to aging furnishings, and disease vulnerability. Additionally, vitamin C can too prevent anemia, since it helps the body increase assimilation of dietary atomic number 26, another vital mineral that the body cannot spontaneously create.
Foods that incorporate high concentrations of vitamin C take been linked with a lower risk of cardiovascular disease, like heart attack and stroke. Vitamin C can also increase levels of nitric oxide, a compound that widens claret vessels and, in turn, lowers claret pressure. In addition, regular intake of vitamin C, forth with other vitamins, has been linked to a decreased risk 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 exist easily obtained through the many unlike foods, including:
- Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Love apple
- Broccoli
- Crimson peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may event in the loss of some of the vitamin content, and so it is ideal to ingest them raw, either whole or juiced. Present, in that location are too numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, so that the nutrient tin exist hands obtained.
Vitamin C may also exist labeled as "L-ascorbic acid" in supplement form, and most over-the-counter multivitamins contain 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 non meant to supplant a diet rich in naturally derived vitamin C.
What Happens When You Have Besides Much — or Too Lilliputian — Vitamin C?
Vitamin C is a water-soluble vitamin that tin can be hands flushed out of the body via urination when it is non needed. Therefore, if the main source of vitamin C is from naturally occurring foods, it is nigh-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 so readily available nowadays, symptoms of inadequate vitamin C intake are also rare in the U.s.. Withal, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Joint hurting
- Skin breakup
- Weakened tooth enamel
- Gum inflammation
Severe vitamin C deficiency is referred to as scurvy. Scurvy tin 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 allowed organisation and make an individual more susceptible to diseases and infections. Individuals with bereft 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 unlike for everyone, depending on factors such equally gender, age, lifestyle and current wellness condition. The recommended daily dosage for vitamin C is at to the lowest degree 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 be needed to reach optimal results in these individuals. Those who have 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-Analysis of nine Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.Due south. Department of Health & Man 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 Journal of Clinical Nutrition
- "Dietary vitamin and carotenoid intake and risk of historic period-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular Organization" via Department of Anatomy, Seoul National Academy 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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