S My C or Ill Murder Your Family
Whether in the class of a fizzy drink or flavored lozenges, cold and influenza preventative supplements almost always highlight vitamin C as one of their key ingredients. And so, what's so magical nigh vitamin C? Also known equally ascorbic acid, vitamin C is disquisitional to living healthily. Since the human trunk cannot spontaneously generate this food, vitamin C must instead be absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in information technology.
Commonly found in cold and influenza preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does not indicate that vitamin C intake lonely tin prevent the onset of common cold or flu, adequate daily intake may shorten the elapsing of an infection or lessen the severity of symptoms.
Vitamin C is crucial for the maintenance of well existence. For case, it plays a function 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 affliction vulnerability. Additionally, vitamin C can also prevent anemia, since it helps the trunk increase absorption of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that contain loftier concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, like eye attack and stroke. Vitamin C can too 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, along with other vitamins, has been linked to a decreased risk for developing age-related cataracts, a leading crusade of visual impairment in the United States.
Common Sources of Vitamin C
Vitamin C can be easily obtained through the many unlike 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 upshot in the loss of some of the vitamin content, so information technology is platonic to ingest them raw, either whole or juiced. Nowadays, in that location are besides numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, so that the nutrient tin can be easily obtained.
Vitamin C may also be labeled as "L-ascorbic acrid" in supplement class, and most over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a practiced source when an individual is in demand of a vitamin C heave, supplements are not meant to replace a diet rich in naturally derived vitamin C.
What Happens When You Accept Likewise Much — or Too Little — Vitamin C?
Vitamin C is a water-soluble vitamin that can be hands flushed out of the trunk via urination when it is not needed. Therefore, if the main source of vitamin C is from naturally occurring foods, it is near-impossible for excess vitamin C to produce side furnishings. 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 also rare in the United States. However, malnourished individuals can feel symptoms of vitamin C deficiency over fourth dimension, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Articulation 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 torso, a lack of vitamin C tin compromise the immune arrangement and make an individual more than susceptible to diseases and infections. Individuals with insufficient vitamin C may find that information technology 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 anybody, depending on factors such as gender, age, lifestyle and electric 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 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 accept prior or current medical conditions may also require bigger or smaller dosage levels, equally recommended by 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 Common cold: A Meta-Analysis of 9 Randomized Controlled Trials" via Hindawi, BioMed Enquiry International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.S. Department of Health & Homo Services, National Institutes of Health
- "Dietary intake and blood concentrations of antioxidants and the take a chance of cardiovascular affliction, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies" via The American Periodical of Clinical Diet
- "Dietary vitamin and carotenoid intake and risk of age-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular System" via Department of Beefcake, 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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