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Whether in the class of a fizzy beverage or flavored lozenges, cold and flu preventative supplements almost ever highlight vitamin C as i of their key ingredients. And so, what's so magical nigh vitamin C? Also known as ascorbic acid, vitamin C is disquisitional to living healthily. Since the homo body cannot spontaneously generate this food, 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?
Commonly institute in common cold and flu preventative supplements, vitamin C strengthens and speeds upward immune organisation functionality. Though research does non signal 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 being. For example, it plays a office in wound healing and helps maintain many essential body tissues. It also acts as a strong antioxidant and can repair damage from gratis radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C tin 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 affliction, like center attack and stroke. Vitamin C can likewise increase levels of nitric oxide, a chemical compound that widens blood vessels and, in plow, lowers blood pressure. In addition, regular intake of vitamin C, forth with other vitamins, has been linked to a decreased risk for developing historic period-related cataracts, a leading cause of visual impairment in the The states.
Common Sources of Vitamin C
Vitamin C tin exist easily obtained through the many different foods, including:
- Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato
- Broccoli
- Ruddy 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 as well numerous packaged food products, like cereals, that take been enriched and fortified with vitamin C, and then that the nutrient tin can be easily obtained.
Vitamin C may also be labeled equally "L-ascorbic acid" in supplement class, and well-nigh over-the-counter multivitamins contain the recommended daily amount 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 diet rich in naturally derived vitamin C.
What Happens When You Have Also Much — or Too Little — Vitamin C?
Vitamin C is a water-soluble vitamin that can be easily 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, it is almost-impossible for excess vitamin C to produce side furnishings. However, taking excessive concentrated vitamin C supplements may lead to diarrhea or breadbasket upset.
Since vitamin C-rich foods are so readily available nowadays, symptoms of inadequate vitamin C intake are also rare in the United States. Notwithstanding, malnourished individuals tin experience symptoms of vitamin C deficiency over fourth dimension, including:
- Weakness
- Fatigue
- Anemia
- Like shooting fish in a barrel bruising
- Joint pain
- Skin breakdown
- Weakened molar enamel
- Gum inflammation
Astringent vitamin C deficiency is referred to as 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 brand an private 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 electric current health condition. The recommended daily dosage for vitamin C is at to the lowest degree 75 mg daily for women and 90 mg for men. Since people who are pregnant, breast feeding, smoking or using oral contraceptives have a lower claret 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, every bit 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 Inquiry International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.Due south. Department of Health & Human Services, National Institutes of Health
- "Dietary intake and claret concentrations of antioxidants and the run a risk of cardiovascular illness, 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 historic period-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/nutrition-supplements/vitamin-c-everything-you-need-to-know?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex