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Whether in the grade of a fizzy drinkable or flavored lozenges, cold and flu preventative supplements almost always highlight vitamin C equally ane of their cardinal ingredients. Then, what'south so magical well-nigh vitamin C? Likewise known as ascorbic acid, vitamin C is critical to living healthily. Since the human being torso cannot spontaneously generate this nutrient, vitamin C must instead be absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in information technology.
What Does Vitamin C Do?
Commonly institute in cold and flu preventative supplements, vitamin C strengthens and speeds upwardly allowed system functionality. Though research does not betoken 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 case, information technology plays a role in wound healing and helps maintain many essential body tissues. It also acts equally a stiff antioxidant and can repair damage from free radicals, which are linked to aging furnishings, and disease vulnerability. Additionally, vitamin C can also foreclose anemia, since it helps the torso increase assimilation of dietary atomic number 26, some other vital mineral that the body cannot spontaneously create.
Foods that incorporate loftier concentrations of vitamin C take been linked with a lower risk of cardiovascular disease, like heart attack and stroke. Vitamin C can also increase levels of nitric oxide, a compound that widens blood vessels and, in plough, lowers blood pressure. In add-on, regular intake of vitamin C, along with other vitamins, has been linked to a decreased take a chance for developing age-related cataracts, a leading cause of visual impairment in the United States.
Mutual 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
- Broccoli
- Cherry-red peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may consequence in the loss of some of the vitamin content, and then it is platonic to ingest them raw, either whole or juiced. Nowadays, there are as well numerous packaged food products, similar cereals, that accept been enriched and fortified with vitamin C, then that the nutrient can be easily obtained.
Vitamin C may likewise be labeled equally "L-ascorbic acid" in supplement form, and most over-the-counter multivitamins comprise the recommended daily amount of the vitamin. While it is a good 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 Too Much — or Too Little — Vitamin C?
Vitamin C is a h2o-soluble vitamin that can be easily flushed out of the body via urination when it is not needed. Therefore, if the main source of vitamin C is from naturally occurring foods, information technology is virtually-impossible for backlog vitamin C to produce side effects. 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 present, symptoms of inadequate vitamin C intake are also rare in the Us. However, malnourished individuals tin can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Joint pain
- Peel breakup
- Weakened molar enamel
- Gum inflammation
Astringent vitamin C deficiency is referred to equally scurvy. Scurvy tin be 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 can compromise the immune system and make an individual more than susceptible to diseases and infections. Individuals with insufficient vitamin C may observe 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 as gender, age, 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 claret level of vitamin C than others, larger doses of vitamin C may exist needed to reach optimal results in these individuals. Those who accept 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
- "Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Common cold: A Meta-Analysis of ix Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Wellness
- "Scurvy" via U.Due south. Department of Health & Human Services, National Institutes of Health
- "Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-crusade mortality: a systematic review and dose-response meta-assay of prospective studies" via The American Journal of Clinical Nutrition
- "Dietary vitamin and carotenoid intake and hazard of age-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular System" via Department of Anatomy, Seoul National Academy 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
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