How to Read Literature Like a Professor by Thomas C Foster
Whether in the grade of a fizzy drink or flavored lozenges, cold and flu preventative supplements almost always highlight vitamin C every bit one of their cardinal ingredients. And so, what's and then magical about vitamin C? As well known as ascorbic acrid, vitamin C is critical to living healthily. Since the homo torso cannot spontaneously generate this nutrient, vitamin C must instead be captivated from outside sources, such as vitamin supplements or foods that are naturally rich in it.
Commonly found in cold and flu preventative supplements, vitamin C strengthens and speeds up allowed arrangement functionality. Though research does non indicate 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 role in wound healing and helps maintain many essential trunk tissues. It also acts as a strong antioxidant and tin repair impairment from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can also prevent anemia, since information technology helps the trunk increase assimilation of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that comprise high concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, similar heart attack and stroke. Vitamin C tin can too increase levels of nitric oxide, a compound that widens blood vessels and, in turn, lowers blood force per unit area. In addition, regular intake of vitamin C, along with other vitamins, has been linked to a decreased hazard for developing historic period-related cataracts, a leading crusade of visual harm in the Us.
Mutual Sources of Vitamin C
Vitamin C tin exist easily obtained through the many dissimilar foods, including:
- Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato
- Broccoli
- Ruby-red peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may effect in the loss of some of the vitamin content, then it is ideal to ingest them raw, either whole or juiced. Present, at that place are besides numerous packaged food products, like cereals, that take been enriched and fortified with vitamin C, so that the nutrient can be easily obtained.
Vitamin C may also be labeled as "L-ascorbic acid" in supplement form, and nigh over-the-counter multivitamins contain the recommended daily corporeality of the vitamin. While it is a good source when an private 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 You Have Besides Much — or Too Little — Vitamin C?
Vitamin C is a h2o-soluble vitamin that can exist easily flushed out of the trunk via urination when it is not needed. Therefore, if the principal source of vitamin C is from naturally occurring foods, it is almost-incommunicable 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 nowadays, symptoms of inadequate vitamin C intake are likewise rare in the United states of america. However, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Articulation pain
- Skin breakdown
- Weakened molar 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 compromise the immune organization and make an individual more susceptible to diseases and infections. Individuals with insufficient 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 unlike for everyone, depending on factors such equally gender, age, lifestyle and electric current wellness 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 exist needed to accomplish optimal results in these individuals. Those who have prior or current medical conditions may also crave 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 Mutual Cold: A Meta-Analysis of nine Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Wellness
- "Scurvy" via U.S. 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-cause 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 risk 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/health/vitamin-c-everything-you-need-to-know?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex
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