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Whether in the class of a fizzy drink or flavored lozenges, cold and influenza preventative supplements almost always highlight vitamin C as i of their key ingredients. So, what’s so magical nigh vitamin C? Also known every bit ascorbic acid, vitamin C is critical to living healthily. Since the homo body cannot spontaneously generate this food, vitamin C must instead be absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in it.

Ordinarily found in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does not indicate that vitamin C intake lonely can preclude the onset of cold or flu, adequate daily intake may shorten the duration of an infection or lessen the severity of symptoms.

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Vitamin C is crucial for the maintenance of well being. For case, it plays a role in wound healing and helps maintain many essential torso tissues. It also acts every bit a stiff antioxidant and tin repair damage from gratuitous radicals, which are linked to aging furnishings, and disease vulnerability. Additionally, vitamin C tin besides prevent anemia, since it helps the body increase absorption of dietary iron, some other vital mineral that the body cannot spontaneously create.

Foods that contain high concentrations of vitamin C accept been linked with a lower risk of cardiovascular disease, like center set on and stroke. Vitamin C can also increment levels of nitric oxide, a chemical compound that widens claret vessels and, in plough, lowers blood pressure. 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 crusade of visual damage in the U.s.a..

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Common Sources of Vitamin C

Vitamin C can exist easily obtained through the many different foods, including:

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  • 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, then information technology is platonic to ingest them raw, either whole or juiced. Nowadays, at that place are too numerous packaged food products, similar cereals, that have been enriched and fortified with vitamin C, so that the nutrient can be easily obtained.

Vitamin C may besides be labeled every bit “L-ascorbic acid” in supplement form, and most over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a adept source when an individual is in need of a vitamin C boost, supplements are non meant to supplant a diet rich in naturally derived vitamin C.

What Happens When You Take Too Much — or Too Petty — Vitamin C?

Vitamin C is a h2o-soluble vitamin that tin 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, it is near-impossible for excess vitamin C to produce side effects. However, taking excessive concentrated vitamin C supplements may lead to diarrhea or stomach upset.

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Since vitamin C-rich foods are and then readily available nowadays, symptoms of inadequate vitamin C intake are also rare in the United states of america. Notwithstanding, malnourished individuals can feel symptoms of vitamin C deficiency over time, including:

  • Weakness
  • Fatigue
  • Anemia
  • Easy bruising
  • Joint pain
  • Skin breakdown
  • Weakened tooth enamel
  • Mucilage inflammation
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Severe vitamin C deficiency is referred to as scurvy. Scurvy tin be easily treated with increased dietary or supplemental vitamin C. Since vitamin C is crucial in the detoxification of the trunk, a lack of vitamin C can compromise the immune system and make an individual 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 unlike for everyone, depending on factors such every bit gender, age, lifestyle and current health status. 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 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 have prior or current medical conditions may also require bigger or smaller dosage levels, as recommended by their healthcare providers.

Resources Links:

  • “Vitamin C” via MedlinePlus
  • “Vitamin C and Infections” via MDPI
  • “Actress 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 Enquiry International
  • “Vitamin C” via National Institutes of Wellness
  • “Scurvy” via U.S. Section of Health & Human Services, National Institutes of Health
  • “Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, full cancer, and all-cause mortality: a systematic review and dose-response meta-assay of prospective studies” via The American Periodical of Clinical Nutrition
  • “Dietary vitamin and carotenoid intake and risk of age-related cataract” via The American Periodical of Clinical Nutrition
  • “Cardiovascular System” via Department of Anatomy, Seoul National University College of Medicine (via Springer)
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