Cant Draw Boxes in C
Whether in the form of a fizzy drink or flavored lozenges, cold and flu preventative supplements almost always highlight vitamin C as one of their key ingredients. So, what's so magical near vitamin C? Also known as 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 every bit vitamin supplements or foods that are naturally rich in it.
What Does Vitamin C Do?
Unremarkably constitute in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though enquiry does non indicate that vitamin C intake alone can forbid the onset of common cold or flu, acceptable 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 role 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 effects, and disease vulnerability. Additionally, vitamin C can likewise prevent anemia, since it helps the body increase absorption of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that contain loftier concentrations of vitamin C accept been linked with a lower risk of cardiovascular disease, similar middle attack and stroke. Vitamin C tin can too increase levels of nitric oxide, a chemical compound that widens claret vessels and, in turn, lowers blood pressure. In addition, regular intake of vitamin C, along with other vitamins, has been linked to a decreased risk for developing historic period-related cataracts, a leading cause of visual impairment in the United States.
Common Sources of Vitamin C
Vitamin C can exist easily obtained through the many different foods, including:
- Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato plant
- Broccoli
- Crimson peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may effect 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 nutrient products, like cereals, that accept been enriched and fortified with vitamin C, so that the nutrient can be easily obtained.
Vitamin C may also exist labeled as "L-ascorbic acid" in supplement course, and most over-the-counter multivitamins contain the recommended daily corporeality of the vitamin. While information technology is a skilful source when an individual is in need of a vitamin C boost, supplements are not meant to replace a diet rich in naturally derived vitamin C.
What Happens When Y'all Have As well Much — or Likewise Little — Vitamin C?
Vitamin C is a water-soluble vitamin that tin can be hands flushed out of the torso via urination when information technology is not needed. Therefore, if the main source of vitamin C is from naturally occurring foods, information technology is well-nigh-incommunicable for backlog vitamin C to produce side furnishings. However, taking excessive concentrated vitamin C supplements may atomic number 82 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 Usa. Notwithstanding, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Piece of cake bruising
- Joint pain
- Pare breakdown
- Weakened molar enamel
- Gum inflammation
Severe vitamin C deficiency is referred to every bit scurvy. Scurvy can be 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 can compromise the immune organisation and brand an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may find that information technology 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 anybody, depending on factors such as 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 blood level of vitamin C than others, larger doses of vitamin C may be needed to attain 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
- "Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Common cold: A Meta-Analysis of nine Randomized Controlled Trials" via Hindawi, BioMed Enquiry International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.South. Department of Health & Human Services, National Institutes of Health
- "Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, full cancer, and all-cause 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 chance of historic period-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular Arrangement" via Department of Anatomy, Seoul National University Higher of Medicine (via Springer)
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Source: https://www.symptomfind.com/nutrition-supplements/vitamin-c-everything-you-need-to-know?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex