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Whether in the form of a fizzy drink or flavored lozenges, common cold and flu preventative supplements almost always highlight vitamin C equally one of their central ingredients. So, what'southward and so magical about vitamin C? Too known as ascorbic acid, vitamin C is critical to living healthily. Since the homo body cannot spontaneously generate this nutrient, vitamin C must instead exist captivated from outside sources, such every bit vitamin supplements or foods that are naturally rich in information technology.
Commonly constitute in cold and influenza preventative supplements, vitamin C strengthens and speeds upward allowed system functionality. Though research 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 example, it plays a role in wound healing and helps maintain many essential body tissues. It also acts as a stiff antioxidant and can repair damage from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can also prevent anemia, since it helps the body increment assimilation of dietary iron, another vital mineral that the torso cannot spontaneously create.
Foods that contain high concentrations of vitamin C accept been linked with a lower risk of cardiovascular disease, like heart attack and stroke. Vitamin C can too increase levels of nitric oxide, a compound that widens blood vessels and, in turn, lowers blood force per unit area. 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 damage in the United States.
Common Sources of Vitamin C
Vitamin C can exist easily obtained through the many dissimilar 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. Nowadays, at that place are as well numerous packaged food products, like cereals, that take been enriched and fortified with vitamin C, so that the food tin be hands obtained.
Vitamin C may also exist labeled as "L-ascorbic acrid" in supplement grade, and nearly over-the-counter multivitamins comprise the recommended daily amount of the vitamin. While it is a adept source when an individual is in need of a vitamin C boost, supplements are non meant to supersede a diet rich in naturally derived vitamin C.
What Happens When You Accept Too Much — or Too Little — Vitamin C?
Vitamin C is a water-soluble vitamin that can be hands flushed out of the torso via urination when it is not needed. Therefore, if the principal source of vitamin C is from naturally occurring foods, it is most-incommunicable for excess vitamin C to produce side effects. However, taking excessive concentrated vitamin C supplements may lead to diarrhea or stomach upset.
Since vitamin C-rich foods are and then readily available nowadays, symptoms of inadequate vitamin C intake are besides rare in the United States. All the same, malnourished individuals can feel symptoms of vitamin C deficiency over fourth dimension, including:
- Weakness
- Fatigue
- Anemia
- Like shooting fish in a barrel bruising
- Joint pain
- Pare breakup
- Weakened tooth enamel
- Gum inflammation
Severe 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 tin can compromise the immune system and make 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 common cold or a physical wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is unlike for everyone, depending on factors such as gender, age, lifestyle and current wellness 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 electric current medical conditions may also require 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 ix Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.S. Section of Wellness & Man Services, National Institutes of Wellness
- "Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-crusade 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 Diet
- "Cardiovascular System" 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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