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Whether in the form of a fizzy drinkable or flavored lozenges, common cold and flu preventative supplements most always highlight vitamin C as one of their cardinal ingredients. And then, what's and then magical about vitamin C? As well known equally ascorbic acid, vitamin C is critical to living healthily. Since the human body cannot spontaneously generate this nutrient, vitamin C must instead exist captivated from outside sources, such as vitamin supplements or foods that are naturally rich in information technology.
What Does Vitamin C Exercise?
Ordinarily plant in common 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 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 being. For instance, it plays a function in wound healing and helps maintain many essential torso tissues. It also acts as a potent antioxidant and can repair damage from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can also prevent anemia, since it helps the body increase assimilation of dietary iron, another vital mineral that the torso cannot spontaneously create.
Foods that contain high concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, like eye assail and stroke. Vitamin C can also increase levels of nitric oxide, a compound that widens blood vessels and, in turn, lowers blood pressure. In add-on, regular intake of vitamin C, along with other vitamins, has been linked to a decreased hazard for developing age-related cataracts, a leading crusade of visual impairment in the United States.
Mutual Sources of Vitamin C
Vitamin C can be easily obtained through the many different foods, including:
- Citrus fruits and juices (orangish, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato
- Broccoli
- Red 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. Present, there are also numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, then that the nutrient tin be hands obtained.
Vitamin C may likewise be labeled as "L-ascorbic acid" in supplement form, and nearly 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 not meant to supersede a nutrition rich in naturally derived vitamin C.
What Happens When You Take Too Much — or Too Trivial — Vitamin C?
Vitamin C is a h2o-soluble vitamin that can be hands flushed out of the torso via urination when it is non needed. Therefore, if the chief source of vitamin C is from naturally occurring foods, it is near-impossible for excess vitamin C to produce side effects. However, taking excessive concentrated vitamin C supplements may lead to diarrhea or stomach upset.
Since vitamin C-rich foods are so readily bachelor present, symptoms of inadequate vitamin C intake are also rare in the United States. However, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Joint pain
- Skin breakdown
- Weakened tooth enamel
- Glue inflammation
Severe vitamin C deficiency is referred to as scurvy. Scurvy can exist 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 allowed arrangement and brand an individual more susceptible to diseases and infections. Individuals with bereft vitamin C may find that information technology takes longer than usual to recover from a cold or a concrete wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is different for everyone, depending on factors such equally gender, age, lifestyle and current health status. 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, chest feeding, smoking or using oral contraceptives have 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 have prior or current medical conditions may also require bigger or smaller dosage levels, as recommended past 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 cold: A Meta-Analysis of ix Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.S. Department of Wellness & Human Services, National Institutes of Health
- "Dietary intake and blood concentrations of antioxidants and the take a chance of cardiovascular disease, total cancer, and all-crusade 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 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)
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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