Missing Number Treated as Zero to Be Read Again C@ L 55 Subsection
Whether in the form of a fizzy drink or flavored lozenges, common cold and influenza preventative supplements almost ever highlight vitamin C as i of their central ingredients. So, what'southward so magical about vitamin C? Also known as ascorbic acid, vitamin C is critical to living healthily. Since the human trunk cannot spontaneously generate this nutrient, vitamin C must instead be absorbed from outside sources, such equally vitamin supplements or foods that are naturally rich in it.
What Does Vitamin C Practice?
Commonly constitute in common cold and flu preventative supplements, vitamin C strengthens and speeds up allowed arrangement functionality. Though research does not indicate 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 beingness. For example, information technology plays a role in wound healing and helps maintain many essential body tissues. It likewise acts every bit a strong antioxidant and can repair damage from complimentary radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can also foreclose anemia, since it helps the body increment absorption of dietary atomic number 26, another vital mineral that the body cannot spontaneously create.
Foods that contain high concentrations of vitamin C have been linked with a lower chance of cardiovascular affliction, like heart set on and stroke. Vitamin C can also increase levels of nitric oxide, a compound that widens blood vessels and, in turn, lowers blood pressure. In addition, regular intake of vitamin C, forth with other vitamins, has been linked to a decreased hazard for developing age-related cataracts, a leading cause of visual harm in the United States.
Common Sources of Vitamin C
Vitamin C can be hands obtained through the many different foods, including:
- Citrus fruits and juices (orangish, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Lycopersicon esculentum
- Broccoli
- Ruddy peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may result in the loss of some of the vitamin content, so it is ideal to ingest them raw, either whole or juiced. Nowadays, 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 also exist labeled as "50-ascorbic acid" in supplement form, and near over-the-counter multivitamins contain the recommended daily corporeality of the vitamin. While it is a expert 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 lot Have Too Much — or Too Little — Vitamin C?
Vitamin C is a h2o-soluble vitamin that can be easily 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 nigh-incommunicable for excess vitamin C to produce side effects. Withal, taking excessive concentrated vitamin C supplements may lead to diarrhea or stomach upset.
Since vitamin C-rich foods are so readily available nowadays, 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
- Like shooting fish in a barrel bruising
- Joint pain
- Skin breakdown
- Weakened molar enamel
- Mucilage inflammation
Astringent vitamin C deficiency is referred to as scurvy. Scurvy tin exist 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 private more susceptible to diseases and infections. Individuals with insufficient 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 everyone, depending on factors such every bit gender, age, lifestyle and current health status. The recommended daily dosage for vitamin C is at least 75 mg daily for women and xc mg for men. Since people who are pregnant, breast feeding, smoking or using oral contraceptives have a lower claret 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 electric current medical weather may also require bigger or smaller dosage levels, equally recommended past 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 Enquiry International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.S. Department of Health & Human being Services, National Institutes of Health
- "Dietary intake and blood concentrations of antioxidants and the gamble of cardiovascular disease, full cancer, and all-cause bloodshed: a systematic review and dose-response meta-analysis of prospective studies" via The American Journal of Clinical Diet
- "Dietary vitamin and carotenoid intake and risk of age-related cataract" via The American Periodical of Clinical Diet
- "Cardiovascular Organisation" 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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