C Draw Box Over Bitmap Without Modifying Original
Whether in the course of a fizzy drink or flavored lozenges, cold and influenza preventative supplements almost always highlight vitamin C as one of their central ingredients. So, what's so magical about vitamin C? Likewise known equally ascorbic acid, vitamin C is disquisitional to living healthily. Since the human trunk cannot spontaneously generate this nutrient, vitamin C must instead be absorbed from exterior sources, such as vitamin supplements or foods that are naturally rich in it.
What Does Vitamin C Do?
Commonly establish in cold and flu preventative supplements, vitamin C strengthens and speeds up immune organisation functionality. Though inquiry does not indicate that vitamin C intake alone can preclude the onset of cold or flu, acceptable daily intake may shorten the elapsing of an infection or lessen the severity of symptoms.
Vitamin C is crucial for the maintenance of well existence. For example, it plays a role in wound healing and helps maintain many essential body tissues. It as well acts as a potent antioxidant and can repair damage from free radicals, which are linked to aging effects, and affliction vulnerability. Additionally, vitamin C tin can also prevent anemia, since it helps the torso increase absorption of dietary atomic number 26, another vital mineral that the torso cannot spontaneously create.
Foods that contain high concentrations of vitamin C take been linked with a lower risk of cardiovascular disease, like heart attack and stroke. Vitamin C can also increment levels of nitric oxide, a chemical compound that widens blood 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 age-related cataracts, a leading cause of visual damage in the United States.
Common Sources of Vitamin C
Vitamin C can be hands obtained through the many unlike foods, including:
- Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Lycopersicon esculentum
- Broccoli
- Blood-red peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may issue 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 besides numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, so that the food can be easily obtained.
Vitamin C may also be labeled equally "L-ascorbic acrid" in supplement grade, and about over-the-counter multivitamins incorporate 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 supervene upon a diet rich in naturally derived vitamin C.
What Happens When You Take Too Much — or Too Little — Vitamin C?
Vitamin C is a water-soluble vitamin that can be hands flushed out of the body via urination when it is non needed. Therefore, if the main source of vitamin C is from naturally occurring foods, information technology is near-impossible for backlog vitamin C to produce side effects. All the same, taking excessive concentrated vitamin C supplements may lead to diarrhea or stomach upset.
Since vitamin C-rich foods are and then readily available nowadays, symptoms of inadequate vitamin C intake are also rare in the Usa. Nonetheless, malnourished individuals can experience symptoms of vitamin C deficiency over fourth dimension, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Joint pain
- Pare breakup
- Weakened molar enamel
- Mucilage inflammation
Severe vitamin C deficiency is referred to every bit scurvy. Scurvy tin exist easily treated with increased dietary or supplemental vitamin C. Since vitamin C is crucial in the detoxification of the trunk, a lack of vitamin C can compromise the immune system and brand an individual more than susceptible to diseases and infections. Individuals with insufficient vitamin C may find that it takes longer than usual to recover from a common cold or a concrete wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is unlike for everyone, depending on factors such as gender, historic period, lifestyle and electric 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 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 achieve optimal results in these individuals. Those who have prior or current medical conditions may likewise require bigger or smaller dosage levels, equally recommended by their healthcare providers.
Resources Links:
- "Vitamin C" via MedlinePlus
- "Vitamin C and Infections" via MDPI
- "Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Mutual 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 claret concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies" via The American Periodical of Clinical Nutrition
- "Dietary vitamin and carotenoid intake and risk of age-related cataract" via The American Journal of Clinical Diet
- "Cardiovascular System" via Department of Beefcake, Seoul National Academy 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