C Draw Rectangle on Box
Whether in the form of a fizzy beverage or flavored lozenges, cold and flu preventative supplements near always highlight vitamin C equally ane of their primal ingredients. And then, what'due south then magical most vitamin C? Too known as ascorbic acrid, 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?
Commonly found in cold and flu preventative supplements, vitamin C strengthens and speeds up allowed system functionality. Though research does non point that vitamin C intake lonely can forbid 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 existence. For example, information technology plays a function in wound healing and helps maintain many essential body tissues. It also acts equally a potent antioxidant and tin can repair damage from free radicals, which are linked to aging furnishings, and disease vulnerability. Additionally, vitamin C can as well prevent anemia, since it helps the body increase absorption of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that comprise high concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, like heart set on and stroke. Vitamin C can also increase levels of nitric oxide, a compound that widens blood vessels and, in plow, lowers blood pressure. In improver, regular intake of vitamin C, along with other vitamins, has been linked to a decreased risk for developing historic period-related cataracts, a leading crusade of visual harm in the Usa.
Common Sources of Vitamin C
Vitamin C can exist easily obtained through the many different foods, including:
- Citrus fruits and juices (orangish, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato
- Broccoli
- Ruby-red peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may issue in the loss of some of the vitamin content, so information technology 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, then that the food tin can be easily obtained.
Vitamin C may also be labeled as "L-ascorbic acid" in supplement course, and nigh over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a good source when an individual is in demand of a vitamin C boost, supplements are not meant to supervene upon a diet rich in naturally derived vitamin C.
What Happens When You Have Too Much — or Likewise 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 main source of vitamin C is from naturally occurring foods, it is near-impossible for backlog vitamin C to produce side effects. Nonetheless, taking excessive full-bodied vitamin C supplements may lead to diarrhea or tum upset.
Since vitamin C-rich foods are so readily bachelor nowadays, symptoms of inadequate vitamin C intake are also rare in the U.s.. Nevertheless, malnourished individuals tin can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Piece of cake bruising
- Joint pain
- Skin breakdown
- Weakened tooth enamel
- Mucilage 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 allowed system and make an individual 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 unlike for everyone, depending on factors such as gender, age, 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 significant, 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 reach optimal results in these individuals. Those who accept prior or current medical conditions may too require bigger or smaller dosage levels, as recommended by their healthcare providers.
Resource Links:
- "Vitamin C" via MedlinePlus
- "Vitamin C and Infections" via MDPI
- "Actress Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Common cold: A Meta-Assay of 9 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 Health
- "Dietary intake and claret concentrations of antioxidants and the chance of cardiovascular illness, total cancer, and all-crusade 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 a chance of historic period-related cataract" via The American Journal of Clinical Diet
- "Cardiovascular System" 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