Guess the Number C Program Play Again
Whether in the form of a fizzy drink or flavored lozenges, cold and influenza preventative supplements almost e'er highlight vitamin C as one of their key ingredients. Then, what's so magical about vitamin C? Besides known as ascorbic acrid, vitamin C is critical to living healthily. Since the human body cannot spontaneously generate this nutrient, vitamin C must instead be absorbed from outside sources, such equally vitamin supplements or foods that are naturally rich in it.
Commonly institute in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does non signal that vitamin C intake solitary 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 being. For instance, it plays a role in wound healing and helps maintain many essential body tissues. It as well acts every bit a potent antioxidant and can repair damage from costless radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can also prevent anemia, since it helps the body increment absorption of dietary fe, another vital mineral that the body cannot spontaneously create.
Foods that contain high concentrations of vitamin C accept been linked with a lower hazard of cardiovascular disease, like centre assail and stroke. Vitamin C tin can also increment levels of nitric oxide, a compound that widens blood vessels and, in turn, lowers blood pressure level. In improver, regular intake of vitamin C, forth with other vitamins, has been linked to a decreased risk for developing age-related cataracts, a leading cause of visual harm in the United States.
Mutual Sources of Vitamin C
Vitamin C tin can be easily obtained through the many unlike foods, including:
- Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato
- Broccoli
- Carmine 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, at that place are likewise numerous packaged food products, like cereals, that accept been enriched and fortified with vitamin C, so that the food can be easily obtained.
Vitamin C may likewise be labeled as "50-ascorbic acid" in supplement form, 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 boost, supplements are not meant to replace a diet rich in naturally derived vitamin C.
What Happens When You Have Too Much — or Besides Piffling — Vitamin C?
Vitamin C is a water-soluble vitamin that can be easily flushed out of the body via urination when it is non 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 furnishings. However, taking excessive concentrated vitamin C supplements may lead to diarrhea or stomach 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 tin experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Joint pain
- Skin breakdown
- Weakened tooth enamel
- Glue inflammation
Severe vitamin C deficiency is referred to as 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 individual more than susceptible to diseases and infections. Individuals with bereft vitamin C may observe that it takes longer than usual to recover from a common cold or a physical wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is different for anybody, depending on factors such as gender, age, lifestyle and current health condition. 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 take 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 electric current medical conditions may besides require 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 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.South. Department of Health & Human Services, National Institutes of Health
- "Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular affliction, 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 chance of age-related cataract" via The American Journal of Clinical Diet
- "Cardiovascular System" via Department of Anatomy, Seoul National University 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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