Little, P. D., Wimer, C., Weiss, H. B., & Harvard Family Research Project, C. M.
Whether in the form of a fizzy drink or flavored lozenges, common cold and flu preventative supplements nigh e'er highlight vitamin C every bit 1 of their fundamental ingredients. So, what's so magical nearly vitamin C? Also known as ascorbic acid, 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 every bit vitamin supplements or foods that are naturally rich in it.
Commonly found in cold and flu preventative supplements, vitamin C strengthens and speeds up immune organization functionality. Though research does not bespeak that vitamin C intake lonely tin preclude the onset of cold or flu, acceptable 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 body tissues. Information technology besides acts every bit a potent antioxidant and can repair damage from free radicals, which are linked to aging effects, and illness vulnerability. Additionally, vitamin C can too forestall anemia, since it helps the body increase absorption of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that contain high concentrations of vitamin C take been linked with a lower risk of cardiovascular disease, like center assault and stroke. Vitamin C can also increment levels of nitric oxide, a compound that widens claret vessels and, in turn, lowers claret 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 impairment in the United States.
Common Sources of Vitamin C
Vitamin C can exist hands obtained through the many different foods, including:
- Citrus fruits and juices (orangish, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato
- Broccoli
- Red peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may upshot in the loss of some of the vitamin content, so information technology is ideal to ingest them raw, either whole or juiced. Nowadays, in that location are also numerous packaged food products, similar cereals, that have been enriched and fortified with vitamin C, so that the nutrient can be hands obtained.
Vitamin C may also be labeled equally "L-ascorbic acid" in supplement form, and most over-the-counter multivitamins contain the recommended daily corporeality of the vitamin. While it is a adept source when an individual is in demand of a vitamin C boost, supplements are not meant to supercede a diet rich in naturally derived vitamin C.
What Happens When You Have Besides Much — or Too Niggling — Vitamin C?
Vitamin C is a water-soluble vitamin that tin can be hands flushed out of the trunk via urination when it is not needed. Therefore, if the main source of vitamin C is from naturally occurring foods, information technology is near-incommunicable for excess vitamin C to produce side effects. Nevertheless, taking excessive full-bodied vitamin C supplements may lead to diarrhea or stomach upset.
Since vitamin C-rich foods are so readily bachelor nowadays, symptoms of inadequate vitamin C intake are also rare in the U.s.a.. Even so, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Joint pain
- Peel breakdown
- Weakened tooth enamel
- Glue inflammation
Severe vitamin C deficiency is referred to every bit 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 can compromise the immune system and make an private more susceptible to diseases and infections. Individuals with insufficient vitamin C may find 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 different for everyone, depending on factors such every bit gender, age, 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 significant, breast feeding, smoking or using oral contraceptives accept 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 take prior or current medical conditions may besides require bigger or smaller dosage levels, equally 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 Cold: A Meta-Analysis of 9 Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.Due south. Department of Wellness & Human Services, National Institutes of Health
- "Dietary intake and blood concentrations of antioxidants and the adventure of cardiovascular disease, total 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 risk of historic period-related cataract" via The American Periodical of Clinical Diet
- "Cardiovascular System" via Department of Beefcake, Seoul National Academy Higher 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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