Vitamin C About Last Night I Wanna Do It Again
Whether in the form of a fizzy drink or flavored lozenges, cold and flu preventative supplements near ever highlight vitamin C as ane of their fundamental ingredients. So, what's so magical about 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 be absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in information technology.
What Does Vitamin C Do?
Ordinarily found in cold and influenza preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does not point that vitamin C intake alone tin 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 example, it plays a part in wound healing and helps maintain many essential trunk tissues. Information technology also acts every bit a stiff antioxidant and tin can repair harm from free radicals, which are linked to crumbling furnishings, and disease vulnerability. Additionally, vitamin C can besides preclude anemia, since it helps the trunk increment assimilation of dietary iron, some other vital mineral that the body cannot spontaneously create.
Foods that contain loftier concentrations of vitamin C accept been linked with a lower risk of cardiovascular illness, like middle set on and stroke. Vitamin C tin can also increase levels of nitric oxide, a compound that widens claret 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 risk for developing historic period-related cataracts, a leading cause of visual damage in the United States.
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
- Crimson peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may effect in the loss of some of the vitamin content, so it is ideal to ingest them raw, either whole or juiced. Present, there are also numerous packaged food products, like cereals, that accept been enriched and fortified with vitamin C, and then that the nutrient tin be hands obtained.
Vitamin C may also be labeled every bit "50-ascorbic acrid" in supplement form, and near over-the-counter multivitamins incorporate 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 not meant to replace a diet rich in naturally derived vitamin C.
What Happens When You lot Have Too Much — or As well Little — Vitamin C?
Vitamin C is a water-soluble vitamin that can be easily flushed out of the body via urination when it is not needed. Therefore, if the principal source of vitamin C is from naturally occurring foods, it is nearly-impossible for excess vitamin C to produce side effects. Nevertheless, taking excessive concentrated vitamin C supplements may pb to diarrhea or tummy upset.
Since vitamin C-rich foods are so readily available nowadays, symptoms of inadequate vitamin C intake are also rare in the United States. All the same, malnourished individuals can experience symptoms of vitamin C deficiency over fourth dimension, including:
- Weakness
- Fatigue
- Anemia
- Piece of cake bruising
- Joint hurting
- Skin breakdown
- Weakened tooth enamel
- Gum 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 can compromise the immune system and brand an individual more susceptible to diseases and infections. Individuals with bereft vitamin C may find that information technology takes longer than usual to recover from a cold or a concrete wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is different for everyone, depending on factors such equally gender, age, lifestyle and current health status. The recommended daily dosage for vitamin C is at least 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 exist needed to achieve optimal results in these individuals. Those who have prior or current medical weather may besides require bigger or smaller dosage levels, equally 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 ix Randomized Controlled Trials" via Hindawi, BioMed Enquiry International
- "Vitamin C" via National Institutes of Wellness
- "Scurvy" via U.Due south. Department of Health & Human Services, National Institutes of Wellness
- "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 take chances of historic period-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular System" via Department of Anatomy, Seoul National University Higher 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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