Moore K C & Thompson P W (Under Review) Static and Emergent Shape Thinking
Whether in the grade of a fizzy drink or flavored lozenges, common cold and flu preventative supplements virtually always highlight vitamin C as ane of their key ingredients. And so, what's and so magical nearly vitamin C? Also known every bit ascorbic acid, vitamin C is disquisitional to living healthily. Since the human trunk cannot spontaneously generate this nutrient, vitamin C must instead be absorbed from exterior sources, such as vitamin supplements or foods that are naturally rich in it.
What Does Vitamin C Do?
Commonly found in cold and influenza preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does not indicate that vitamin C intake lone tin 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 existence. For example, it plays a office in wound healing and helps maintain many essential body tissues. It besides acts as a potent antioxidant and can repair harm from costless radicals, which are linked to crumbling furnishings, and illness vulnerability. Additionally, vitamin C can too prevent anemia, since it helps the trunk increase absorption of dietary fe, some other vital mineral that the body cannot spontaneously create.
Foods that comprise high concentrations of vitamin C have been linked with a lower gamble 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 force per unit area. In add-on, 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 easily obtained through the many different foods, including:
- Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato
- Broccoli
- Red peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may result in the loss of some of the vitamin content, so it is ideal to ingest them raw, either whole or juiced. Present, there are also numerous packaged food products, similar cereals, that accept been enriched and fortified with vitamin C, so that the nutrient can be hands obtained.
Vitamin C may too be labeled as "Fifty-ascorbic acid" in supplement class, and almost over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a good source when an private is in need of a vitamin C heave, supplements are not meant to replace a diet rich in naturally derived vitamin C.
What Happens When Y'all Have Too Much — or Too Little — Vitamin C?
Vitamin C is a water-soluble vitamin that can be easily 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-impossible for backlog vitamin C to produce side furnishings. Notwithstanding, taking excessive concentrated vitamin C supplements may atomic number 82 to diarrhea or breadbasket 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 can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Joint hurting
- Pare breakdown
- Weakened tooth enamel
- Gum inflammation
Severe vitamin C deficiency is referred to as scurvy. Scurvy tin 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 can compromise the immune system and brand an individual more than 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 concrete wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is dissimilar for everyone, depending on factors such as gender, age, lifestyle and current health status. The recommended daily dosage for vitamin C is at to the lowest degree 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 be needed to achieve optimal results in these individuals. Those who have prior or current medical conditions may too require bigger or smaller dosage levels, as recommended past their healthcare providers.
Resource Links:
- "Vitamin C" via MedlinePlus
- "Vitamin C and Infections" via MDPI
- "Actress Dose of Vitamin C Based on a Daily Supplementation Shortens the Cold: A Meta-Analysis of 9 Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.S. Department of Health & Human being Services, National Institutes of Health
- "Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular illness, 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 risk of historic period-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular System" via Department of Anatomy, Seoul National University 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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