Mary Did You Know in the Key of C
Whether in the grade of a fizzy drinkable or flavored lozenges, cold and flu preventative supplements almost always highlight vitamin C as 1 of their key ingredients. So, what's so magical nigh vitamin C? Also 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 captivated from exterior sources, such every bit vitamin supplements or foods that are naturally rich in it.
Commonly found in common cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does not bespeak 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, information technology plays a function in wound healing and helps maintain many essential body tissues. It also acts as a potent antioxidant and can repair damage from gratuitous radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can likewise prevent anemia, since information technology helps the body increase absorption of dietary iron, some other vital mineral that the body cannot spontaneously create.
Foods that contain loftier concentrations of vitamin C accept been linked with a lower gamble of cardiovascular illness, like eye attack and stroke. Vitamin C tin can likewise increase levels of nitric oxide, a 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 crusade of visual damage in the Usa.
Common Sources of Vitamin C
Vitamin C tin can be easily obtained through the many different foods, including:
- Citrus fruits and juices (orange, 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 information technology 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, and so that the nutrient can exist hands obtained.
Vitamin C may too be labeled as "Fifty-ascorbic acrid" in supplement form, and about over-the-counter multivitamins comprise the recommended daily amount of the vitamin. While information technology is a good source when an individual is in demand of a vitamin C boost, supplements are not meant to replace a diet rich in naturally derived vitamin C.
What Happens When You lot Have Likewise Much — or Too Little — Vitamin C?
Vitamin C is a water-soluble vitamin that can be easily flushed out of the body via urination when information technology is non needed. Therefore, if the chief source of vitamin C is from naturally occurring foods, it is near-incommunicable for excess vitamin C to produce side furnishings. However, taking excessive concentrated vitamin C supplements may lead to diarrhea or tummy upset.
Since vitamin C-rich foods are and so readily available nowadays, symptoms of inadequate vitamin C intake are also rare in the United States. Withal, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Piece of cake bruising
- Joint pain
- Peel breakdown
- Weakened tooth enamel
- Mucilage inflammation
Severe vitamin C deficiency is referred to equally 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 tin can compromise the immune system and make an private more susceptible to diseases and infections. Individuals with bereft vitamin C may detect 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 every bit gender, historic period, 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, chest feeding, smoking or using oral contraceptives accept a lower blood level of vitamin C than others, larger doses of vitamin C may exist needed to accomplish optimal results in these individuals. Those who take 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
- "Extra 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 Health & Human Services, National Institutes of Wellness
- "Dietary intake and blood concentrations of antioxidants and the take chances of cardiovascular affliction, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies" via The American Periodical of Clinical Diet
- "Dietary vitamin and carotenoid intake and take chances of historic period-related cataract" via The American Periodical of Clinical Nutrition
- "Cardiovascular Organization" 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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