It's the Like the N Word and the C Word Had a Baby
Whether in the form of a fizzy drink or flavored lozenges, cold and influenza preventative supplements almost always highlight vitamin C as one of their key ingredients. So, what's so magical nearly vitamin C? As well known every bit ascorbic acid, 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 equally vitamin supplements or foods that are naturally rich in it.
Usually found in cold and influenza preventative supplements, vitamin C strengthens and speeds upwardly immune arrangement functionality. Though enquiry does not indicate that vitamin C intake alone 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 existence. For example, it plays a function in wound healing and helps maintain many essential torso tissues. Information technology also acts equally a potent antioxidant and tin repair damage from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C tin too foreclose anemia, since information technology helps the trunk increase assimilation of dietary fe, some other vital mineral that the torso cannot spontaneously create.
Foods that incorporate high concentrations of vitamin C take been linked with a lower risk of cardiovascular disease, like heart assault and stroke. Vitamin C tin also increase levels of nitric oxide, a compound that widens blood vessels and, in plough, lowers blood pressure. 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 damage in the U.s..
Common Sources of Vitamin C
Vitamin C can be easily obtained through the many unlike foods, including:
- Citrus fruits and juices (orangish, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato plant
- Broccoli
- Crimson peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may result in the loss of some of the vitamin content, then 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 tin can exist easily obtained.
Vitamin C may also exist labeled as "L-ascorbic acid" in supplement class, and most over-the-counter multivitamins comprise 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 non meant to replace a diet rich in naturally derived vitamin C.
What Happens When You Have Too Much — or Besides Little — Vitamin C?
Vitamin C is a water-soluble vitamin that tin can be easily flushed out of the body via urination when it is non 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. Still, taking excessive concentrated vitamin C supplements may pb to diarrhea or stomach upset.
Since vitamin C-rich foods are and so readily available nowadays, symptoms of inadequate vitamin C intake are as well rare in the United States. However, malnourished individuals tin experience symptoms of vitamin C deficiency over fourth dimension, including:
- Weakness
- Fatigue
- Anemia
- Piece of cake bruising
- Joint pain
- Pare breakdown
- Weakened molar enamel
- Glue inflammation
Astringent vitamin C deficiency is referred to as scurvy. Scurvy tin 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 make an individual more susceptible to diseases and infections. Individuals with bereft vitamin C may discover 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 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 meaning, breast feeding, smoking or using oral contraceptives take a lower blood level of vitamin C than others, larger doses of vitamin C may be needed to achieve optimal results in these individuals. Those who accept prior or current medical atmospheric condition may as well require bigger or smaller dosage levels, equally recommended by their healthcare providers.
Resources Links:
- "Vitamin C" via MedlinePlus
- "Vitamin C and Infections" via MDPI
- "Actress 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. Section of Health & Human Services, National Institutes of Health
- "Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: 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 Journal of Clinical Nutrition
- "Cardiovascular System" via Section of Anatomy, Seoul National University Higher of Medicine (via Springer)
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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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