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Whether in the grade of a fizzy drink or flavored lozenges, cold and flu preventative supplements almost always highlight vitamin C every bit 1 of their key ingredients. So, what's and so magical about vitamin C? As well known as ascorbic acrid, vitamin C is disquisitional to living healthily. Since the human body cannot spontaneously generate this nutrient, vitamin C must instead exist absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in it.
Commonly found 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 tin can preclude 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 body tissues. It likewise acts as a strong antioxidant and can repair damage from gratuitous radicals, which are linked to crumbling effects, and disease vulnerability. Additionally, vitamin C can also forbid anemia, since information technology helps the body increase assimilation of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that contain high concentrations of vitamin C take been linked with a lower run a risk of cardiovascular disease, like heart attack and stroke. Vitamin C can also increment levels of nitric oxide, a chemical compound that widens claret vessels and, in turn, lowers blood pressure. In addition, regular intake of vitamin C, along with other vitamins, has been linked to a decreased gamble for developing age-related cataracts, a leading cause of visual damage in the U.s..
Common Sources of Vitamin C
Vitamin C tin can exist easily obtained through the many different foods, including:
- Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato plant
- Broccoli
- Red peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may result in the loss of some of the vitamin content, and then information technology is ideal to ingest them raw, either whole or juiced. Nowadays, at that place are also numerous packaged food products, similar cereals, that have been enriched and fortified with vitamin C, so that the nutrient can exist hands obtained.
Vitamin C may also be labeled as "L-ascorbic acid" in supplement form, and most over-the-counter multivitamins contain the recommended daily amount of the vitamin. While information technology is a skillful 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 Have Too Much — or Too Little — Vitamin C?
Vitamin C is a h2o-soluble vitamin that tin can be easily flushed out of the body via urination when information technology is not needed. Therefore, if the main source of vitamin C is from naturally occurring foods, information technology is near-impossible for excess vitamin C to produce side effects. However, taking excessive concentrated vitamin C supplements may lead to diarrhea or tummy upset.
Since vitamin C-rich foods are and so readily available present, symptoms of inadequate vitamin C intake are also rare in the United states. However, malnourished individuals tin can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Joint pain
- Pare breakdown
- 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 tin can compromise the immune system and make an individual more susceptible to diseases and infections. Individuals with bereft vitamin C may observe 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 anybody, 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 meaning, chest feeding, smoking or using oral contraceptives have a lower claret level of vitamin C than others, larger doses of vitamin C may be needed to attain optimal results in these individuals. Those who have prior or current medical conditions may as well 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 Research International
- "Vitamin C" via National Institutes of Wellness
- "Scurvy" via U.S. Department of Wellness & Human Services, National Institutes of Wellness
- "Dietary intake and claret concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause bloodshed: a systematic review and dose-response meta-assay of prospective studies" via The American Journal of Clinical Nutrition
- "Dietary vitamin and carotenoid intake and take a chance of age-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular Organization" via Section of Anatomy, Seoul National University Higher 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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