C.s. Cross South Shall Rise Again.
Whether in the form of a fizzy drink or flavored lozenges, cold and flu preventative supplements almost always highlight vitamin C as one of their central ingredients. Then, what'due south then magical about vitamin C? Also known every bit ascorbic acid, vitamin C is disquisitional to living healthily. Since the human trunk cannot spontaneously generate this nutrient, vitamin C must instead be absorbed from exterior sources, such equally vitamin supplements or foods that are naturally rich in it.
What Does Vitamin C Do?
Commonly constitute in common cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does non point that vitamin C intake alone can prevent 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 instance, information technology plays a part in wound healing and helps maintain many essential body tissues. It also acts every bit a potent antioxidant and can repair impairment from costless radicals, which are linked to crumbling furnishings, and illness vulnerability. Additionally, vitamin C can likewise preclude anemia, since it helps the body increase absorption of dietary atomic number 26, another vital mineral that the trunk cannot spontaneously create.
Foods that contain high concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, like center assail and stroke. Vitamin C tin can too increment levels of nitric oxide, a chemical compound that widens blood vessels and, in turn, lowers blood pressure level. In improver, regular intake of vitamin C, along with other vitamins, has been linked to a decreased take chances for developing age-related cataracts, a leading cause of visual impairment in the U.s.a..
Mutual Sources of Vitamin C
Vitamin C 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
- Broccoli
- Red peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may result in the loss of some of the vitamin content, then it is ideal to ingest them raw, either whole or juiced. Nowadays, at that place are as well numerous packaged nutrient products, like cereals, that have been enriched and fortified with vitamin C, so that the nutrient can be hands obtained.
Vitamin C may likewise be labeled as "L-ascorbic acid" in supplement course, and most over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a good source when an individual is in need of a vitamin C boost, supplements are non meant to replace a diet rich in naturally derived vitamin C.
What Happens When You Take Also Much — or Besides Little — Vitamin C?
Vitamin C is a water-soluble vitamin that tin be hands flushed out of the body via urination when it is not needed. Therefore, if the master source of vitamin C is from naturally occurring foods, it is near-impossible for excess vitamin C to produce side effects. However, taking excessive concentrated vitamin C supplements may atomic number 82 to diarrhea or stomach upset.
Since vitamin C-rich foods are so readily bachelor nowadays, symptoms of inadequate vitamin C intake are also rare in the Usa. However, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Joint hurting
- Pare breakdown
- Weakened tooth enamel
- Glue 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 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 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, historic period, lifestyle and current health 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 pregnant, breast feeding, smoking or using oral contraceptives accept a lower blood level of vitamin C than others, larger doses of vitamin C may be needed to achieve optimal results in these individuals. Those who take prior or current medical conditions may besides require bigger or smaller dosage levels, equally recommended past their healthcare providers.
Resources Links:
- "Vitamin C" via MedlinePlus
- "Vitamin C and Infections" via MDPI
- "Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Cold: A Meta-Analysis of 9 Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Wellness
- "Scurvy" via U.S. 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-crusade bloodshed: a systematic review and dose-response meta-analysis of prospective studies" via The American Journal of Clinical Nutrition
- "Dietary vitamin and carotenoid intake and chance of historic period-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular Organization" via Department of Anatomy, Seoul National University 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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