Once Again Matt Redman in C
Whether in the form of a fizzy potable or flavored lozenges, cold and flu preventative supplements near e'er highlight vitamin C as one of their key ingredients. So, what's so magical most vitamin C? Besides known equally ascorbic acid, vitamin C is critical to living healthily. Since the man body cannot spontaneously generate this nutrient, vitamin C must instead be absorbed from exterior sources, such equally vitamin supplements or foods that are naturally rich in information technology.
Commonly constitute in common cold and flu preventative supplements, vitamin C strengthens and speeds upwards immune system functionality. Though research does not point that vitamin C intake alone can prevent the onset of cold or flu, adequate daily intake may shorten the elapsing of an infection or lessen the severity of symptoms.
Vitamin C is crucial for the maintenance of well being. For instance, it plays a role in wound healing and helps maintain many essential body tissues. It too acts as a potent antioxidant and tin can repair damage from costless radicals, which are linked to crumbling effects, and disease vulnerability. Additionally, vitamin C can also forbid anemia, since it helps the torso increase assimilation of dietary atomic number 26, 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 assail and stroke. Vitamin C tin also increase levels of nitric oxide, a chemical 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 risk for developing age-related cataracts, a leading cause of visual damage in the United States.
Common Sources of Vitamin C
Vitamin C can exist hands obtained through the many different foods, including:
- Citrus fruits and juices (orangish, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato
- Broccoli
- Cherry-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. Nowadays, there are also numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, so that the food can be hands obtained.
Vitamin C may besides exist labeled as "L-ascorbic acid" in supplement course, and most over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a skillful source when an private is in demand of a vitamin C boost, supplements are not meant to supercede a diet rich in naturally derived vitamin C.
What Happens When You Accept Also Much — or Too Little — Vitamin C?
Vitamin C is a water-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 near-incommunicable 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 available present, symptoms of inadequate vitamin C intake are also rare in the U.s.a.. However, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Joint hurting
- Skin breakdown
- Weakened tooth enamel
- Gum 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 tin compromise the immune system and make an private more than susceptible to diseases and infections. Individuals with insufficient vitamin C may find 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 dissimilar for everyone, depending on factors such equally 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, 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 electric current medical weather may also 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-Analysis of 9 Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.S. Department of Health & 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 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 run a risk of age-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular System" via Department of Anatomy, Seoul National University College 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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