Libby Family in America, 1602-1881, by C.t. Libby.
Whether in the form of a fizzy drink or flavored lozenges, cold and flu preventative supplements almost ever highlight vitamin C as one of their cardinal ingredients. So, what's so magical about vitamin C? Also known every bit ascorbic acrid, vitamin C is critical to living healthily. Since the homo body 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 information technology.
Commonly found in common cold and influenza preventative supplements, vitamin C strengthens and speeds upward immune organisation functionality. Though research does not signal that vitamin C intake alone tin 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 role in wound healing and helps maintain many essential trunk tissues. It also acts as a strong antioxidant and can repair impairment from gratis radicals, which are linked to aging furnishings, and disease vulnerability. Additionally, vitamin C can too prevent anemia, since information technology helps the body increment assimilation of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that contain high concentrations of vitamin C accept been linked with a lower chance of cardiovascular disease, like heart attack and stroke. Vitamin C tin can as well increment levels of nitric oxide, a chemical compound that widens blood vessels and, in turn, lowers blood pressure level. In addition, regular intake of vitamin C, along with other vitamins, has been linked to a decreased risk for developing age-related cataracts, a leading cause of visual impairment in the The states.
Common Sources of Vitamin C
Vitamin C can be easily obtained through the many dissimilar foods, including:
- Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato
- Broccoli
- Ruddy peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may event in the loss of some of the vitamin content, and then it is ideal to ingest them raw, either whole or juiced. Present, there are also numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, so that the nutrient can be easily obtained.
Vitamin C may likewise be labeled as "Fifty-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 not meant to replace a diet rich in naturally derived vitamin C.
What Happens When You Take Likewise Much — or Too Trivial — Vitamin C?
Vitamin C is a water-soluble vitamin that tin 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, it is near-incommunicable for excess vitamin C to produce side effects. Withal, taking excessive concentrated vitamin C supplements may lead to diarrhea or tummy upset.
Since vitamin C-rich foods are so readily available present, symptoms of inadequate vitamin C intake are also rare in the United States. All the same, malnourished individuals tin feel symptoms of vitamin C deficiency over fourth dimension, including:
- Weakness
- Fatigue
- Anemia
- Piece of cake bruising
- Joint pain
- Peel breakup
- Weakened tooth enamel
- Gum inflammation
Severe vitamin C deficiency is referred to as 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 can compromise the immune system and brand an individual more than susceptible to diseases and infections. Individuals with insufficient vitamin C may notice 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, historic period, 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, chest 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 attain optimal results in these individuals. Those who have prior or electric current medical atmospheric condition 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 9 Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Wellness
- "Scurvy" via U.Due south. Department of Health & Human being Services, National Institutes of Health
- "Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, full cancer, and all-cause bloodshed: a systematic review and dose-response meta-analysis of prospective studies" via The American Periodical of Clinical Nutrition
- "Dietary vitamin and carotenoid intake and risk of age-related cataract" via The American Journal of Clinical Diet
- "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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