Read Files to a Structure in C
Whether in the form of a fizzy drink or flavored lozenges, cold and flu preventative supplements nigh ever highlight vitamin C as one of their key ingredients. So, what's then magical about vitamin C? Also known as ascorbic acid, vitamin C is disquisitional 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.
Ordinarily plant in common cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though enquiry does not indicate that vitamin C intake alone can foreclose the onset of cold or flu, adequate 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 case, it plays a role in wound healing and helps maintain many essential torso tissues. It as well acts equally a potent antioxidant and can repair damage from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can besides prevent anemia, since it helps the trunk increase assimilation of dietary iron, some other vital mineral that the body cannot spontaneously create.
Foods that incorporate high concentrations of vitamin C accept been linked with a lower run a risk of cardiovascular disease, like center set on and stroke. Vitamin C can also increase levels of nitric oxide, a compound that widens claret vessels and, in plough, lowers blood pressure level. In addition, regular intake of vitamin C, forth with other vitamins, has been linked to a decreased hazard for developing age-related cataracts, a leading crusade of visual impairment in the Usa.
Common Sources of Vitamin C
Vitamin C tin 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
- 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 as well numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, so that the nutrient tin can be hands obtained.
Vitamin C may besides be labeled as "L-ascorbic acid" in supplement form, and virtually over-the-counter multivitamins comprise 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 supervene upon a diet rich in naturally derived vitamin C.
What Happens When You Have Too 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 it is not needed. Therefore, if the main source of vitamin C is from naturally occurring foods, information technology is near-impossible for excess vitamin C to produce side effects. Still, taking excessive concentrated vitamin C supplements may atomic number 82 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 United states of america. However, malnourished individuals can experience symptoms of vitamin C deficiency over fourth dimension, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Joint pain
- Skin breakdown
- Weakened tooth enamel
- Glue inflammation
Severe vitamin C deficiency is referred to as scurvy. Scurvy can be hands 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 allowed organisation and make an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may observe that it takes longer than usual to recover from a cold or a concrete wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is dissimilar for everyone, depending on factors such as gender, age, lifestyle and 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, 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 accomplish optimal results in these individuals. Those who have prior or current medical weather condition may also require bigger or smaller dosage levels, every bit recommended by 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 ix Randomized Controlled Trials" via Hindawi, BioMed Research 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 chance of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-assay of prospective studies" via The American Journal of Clinical Diet
- "Dietary vitamin and carotenoid intake and risk of age-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular Arrangement" 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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