How To Pronounce T H I C K
Whether in the form of a fizzy drink or flavored lozenges, cold and flu preventative supplements almost always highlight vitamin C equally one of their cardinal ingredients. So, what'southward so magical about vitamin C? As well known equally ascorbic acid, vitamin C is critical to living healthily. Since the human trunk cannot spontaneously generate this food, vitamin C must instead be captivated from outside sources, such every bit vitamin supplements or foods that are naturally rich in it.
Commonly found in cold and influenza preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though enquiry does not indicate that vitamin C intake alone can forestall 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 existence. For instance, it plays a function in wound healing and helps maintain many essential body tissues. It likewise acts as a potent antioxidant and tin repair damage from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can also foreclose anemia, since it helps the body increase absorption of dietary iron, some other vital mineral that the trunk cannot spontaneously create.
Foods that comprise high concentrations of vitamin C have 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 turn, lowers blood pressure level. In improver, 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 impairment in the United States.
Common Sources of Vitamin C
Vitamin C 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
- Blood-red peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may effect 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 food products, like cereals, that take been enriched and fortified with vitamin C, so that the nutrient can exist easily obtained.
Vitamin C may also exist labeled equally "L-ascorbic acid" in supplement form, and most over-the-counter multivitamins contain 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 replace a diet rich in naturally derived vitamin C.
What Happens When Yous Have Too Much — or Too Little — Vitamin C?
Vitamin C is a water-soluble vitamin that can exist easily flushed out of the body via urination when information technology is non needed. Therefore, if the main source of vitamin C is from naturally occurring foods, it is near-incommunicable for excess vitamin C to produce side effects. However, taking excessive concentrated vitamin C supplements may lead to diarrhea or tum upset.
Since vitamin C-rich foods are so readily available nowadays, symptoms of inadequate vitamin C intake are also rare in the United states. However, malnourished individuals tin can feel symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Articulation pain
- Skin breakdown
- Weakened tooth enamel
- Gum inflammation
Astringent vitamin C deficiency is referred to as scurvy. Scurvy can 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 tin compromise the allowed arrangement and make an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may notice that information technology takes longer than usual to recover from a common cold or a physical wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is different for everyone, depending on factors such as gender, historic period, lifestyle and current health condition. The recommended daily dosage for vitamin C is at to the lowest degree 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 accomplish optimal results in these individuals. Those who have prior or current medical conditions 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 Cold: A Meta-Assay of 9 Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Wellness
- "Scurvy" via U.Southward. Section of Wellness & Man Services, National Institutes of Health
- "Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, full 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 adventure of historic period-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular Arrangement" via Department of Beefcake, Seoul National University Higher of Medicine (via Springer)
Source: https://www.thehealthfeed.com/nutrition-supplements/vitamin-c-everything-you-need-to-know?utm_content=params%3Ao%3D1668962%26ad%3DdirN%26qo%3DserpIndex&ueid=b2626367-5502-41c0-b469-ba5ecc62df88
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