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Whether in the form of a fizzy drink or flavored lozenges, common cold and influenza preventative supplements almost always highlight vitamin C every bit 1 of their key ingredients. So, what'due south so magical about vitamin C? Likewise known as ascorbic acrid, vitamin C is critical to living healthily. Since the human body cannot spontaneously generate this nutrient, vitamin C must instead exist absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in it.
What Does Vitamin C Do?
Normally found in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though enquiry does not indicate that vitamin C intake alone tin can forbid the onset of cold or influenza, 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 beingness. For example, it plays a role in wound healing and helps maintain many essential body tissues. It also acts as a stiff antioxidant and can repair damage from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C tin also prevent anemia, since information technology helps the torso increment absorption 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 chance of cardiovascular disease, like heart attack and stroke. Vitamin C can also increase levels of nitric oxide, a chemical compound that widens claret vessels and, in turn, lowers blood pressure level. 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 impairment in the United States.
Mutual 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
- Lycopersicon esculentum
- Broccoli
- Red peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may result in the loss of some of the vitamin content, so information technology is platonic to ingest them raw, either whole or juiced. Present, there are besides numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, so that the nutrient tin can be hands obtained.
Vitamin C may also be labeled as "L-ascorbic acrid" in supplement form, and nigh over-the-counter multivitamins contain the recommended daily corporeality of the vitamin. While it is a proficient source when an private is in need of a vitamin C boost, supplements are non meant to supervene upon a diet rich in naturally derived vitamin C.
What Happens When You Have Too Much — or Too Footling — Vitamin C?
Vitamin C is a h2o-soluble vitamin that can be easily flushed out of the body via urination when information technology is not needed. Therefore, if the main source of vitamin C is from naturally occurring foods, information technology is near-impossible for excess vitamin C to produce side effects. Yet, taking excessive concentrated vitamin C supplements may lead 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 can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Articulation pain
- Skin breakdown
- Weakened tooth enamel
- Gum inflammation
Severe vitamin C deficiency is referred to every bit scurvy. Scurvy can exist 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 can compromise the immune system and make an private more than susceptible to diseases and infections. Individuals with bereft 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 every bit gender, historic period, lifestyle and 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 meaning, chest 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 also require bigger or smaller dosage levels, as recommended past 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 9 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 Wellness
- "Dietary intake and claret concentrations of antioxidants and the gamble 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 gamble of age-related cataract" via The American Journal of Clinical Diet
- "Cardiovascular System" via Section of Beefcake, 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