Read an Integer From Keyboard in C
Whether in the form of a fizzy beverage or flavored lozenges, cold and flu preventative supplements almost always highlight vitamin C equally one of their fundamental ingredients. And then, what's then 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 as vitamin supplements or foods that are naturally rich in it.
Normally found in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though inquiry does non signal that vitamin C intake solitary 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 being. For example, it plays a role in wound healing and helps maintain many essential body tissues. It as well acts as a potent antioxidant and tin repair damage from free 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 iron, another vital mineral that the body cannot spontaneously create.
Foods that contain loftier concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, like center assault and stroke. Vitamin C can besides increment levels of nitric oxide, a chemical compound that widens blood vessels and, in plow, lowers blood pressure. In addition, regular intake of vitamin C, forth with other vitamins, has been linked to a decreased take a chance for developing age-related cataracts, a leading cause of visual impairment in the United states of america.
Common Sources of Vitamin C
Vitamin C tin can be hands obtained through the many different foods, including:
- Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Love apple
- Broccoli
- Red peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may effect in the loss of some of the vitamin content, so it is ideal to ingest them raw, either whole or juiced. Nowadays, there are also numerous packaged food products, like cereals, that take been enriched and fortified with vitamin C, so that the nutrient tin can be easily obtained.
Vitamin C may too be labeled every bit "Fifty-ascorbic acrid" in supplement form, and most over-the-counter multivitamins comprise the recommended daily amount of the vitamin. While it is a good source when an individual is in need of a vitamin C boost, supplements are non meant to replace a diet rich in naturally derived vitamin C.
What Happens When Yous Take Besides Much — or Too Fiddling — 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 primary source of vitamin C is from naturally occurring foods, information technology is near-impossible for excess vitamin C to produce side effects. Still, taking excessive concentrated vitamin C supplements may lead to diarrhea or tummy upset.
Since vitamin C-rich foods are so readily bachelor nowadays, symptoms of inadequate vitamin C intake are likewise rare in the United States. However, malnourished individuals tin can experience symptoms of vitamin C deficiency over fourth dimension, including:
- Weakness
- Fatigue
- Anemia
- Like shooting fish in a barrel bruising
- Joint pain
- Skin breakdown
- Weakened tooth enamel
- Mucilage inflammation
Severe vitamin C deficiency is referred to as scurvy. Scurvy 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 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 common cold or a physical wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is different for everyone, depending on factors such as gender, age, lifestyle and electric current health condition. The recommended daily dosage for vitamin C is at least 75 mg daily for women and ninety mg for men. Since people who are significant, breast feeding, smoking or using oral contraceptives have a lower blood level of vitamin C than others, larger doses of vitamin C may exist needed to attain optimal results in these individuals. Those who have prior or electric current medical conditions may likewise 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 Mutual Cold: A Meta-Assay of 9 Randomized Controlled Trials" via Hindawi, BioMed Enquiry International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.S. Section of Health & Human Services, National Institutes of Wellness
- "Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, 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 gamble of historic period-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular Organisation" via Section 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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