Whether in the grade of a fizzy drink or flavored lozenges, cold and flu preventative supplements nigh e’er highlight vitamin C as one of their key ingredients. So, what’s and then magical about vitamin C? Also known as ascorbic acrid, vitamin C is disquisitional to living healthily. Since the human being body 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.
Commonly constitute in common cold and flu preventative supplements, vitamin C strengthens and speeds up allowed system functionality. Though research does not indicate that vitamin C intake lonely can prevent 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 existence. For case, it plays a role in wound healing and helps maintain many essential body tissues. It also acts every bit a potent antioxidant and can repair damage from free radicals, which are linked to crumbling effects, and disease vulnerability. Additionally, vitamin C tin can also forestall anemia, since it helps the trunk increase absorption of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that comprise high concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, like heart set on and stroke. Vitamin C tin can also increase levels of nitric oxide, a compound that widens blood vessels and, in plough, lowers blood pressure. In addition, regular intake of vitamin C, along with other vitamins, has been linked to a decreased risk for developing historic period-related cataracts, a leading crusade of visual impairment in the United States.
Common Sources of Vitamin C
Vitamin C can exist hands obtained through the many dissimilar foods, including:
- Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
- Love apple
- Red peppers
Cooking these foods may result in the loss of some of the vitamin content, and then information technology 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 can be easily obtained.
Vitamin C may also be labeled equally “L-ascorbic acid” in supplement form, and most over-the-counter multivitamins contain the recommended daily amount of the vitamin. While information technology is a good source when an individual is in demand of a vitamin C boost, supplements are not meant to replace a diet rich in naturally derived vitamin C.
What Happens When You Take Too Much — or Likewise Niggling — Vitamin C?
Vitamin C is a water-soluble vitamin that tin 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, 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 bachelor nowadays, symptoms of inadequate vitamin C intake are besides rare in the United States. However, malnourished individuals tin can experience symptoms of vitamin C deficiency over time, including:
- Easy bruising
- Articulation pain
- Skin breakup
- Weakened tooth enamel
- Gum 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 organization and make an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may detect 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, historic period, lifestyle and current wellness 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 pregnant, breast feeding, smoking or using oral contraceptives have a lower blood level of vitamin C than others, larger doses of vitamin C may be needed to attain optimal results in these individuals. Those who have prior or current medical weather may too require bigger or smaller dosage levels, as recommended by their healthcare providers.
- “Vitamin C” via MedlinePlus
- “Vitamin C and Infections” via MDPI
- “Extra 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 Research International
- “Vitamin C” via National Institutes of Health
- “Scurvy” via U.S. Department of Health & Human Services, National Institutes of Health
- “Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular illness, total cancer, and all-cause bloodshed: a systematic review and dose-response meta-analysis of prospective studies” via The American Periodical of Clinical Diet
- “Dietary vitamin and carotenoid intake and take a chance of historic period-related cataract” via The American Journal of Clinical Nutrition
- “Cardiovascular System” via Department of Anatomy, Seoul National Academy Higher of Medicine (via Springer)