C++ Read the Input Until End of File
Whether in the grade of a fizzy drink or flavored lozenges, cold and influenza preventative supplements nigh e'er highlight vitamin C as ane of their key ingredients. So, what's then magical nearly vitamin C? Also known every bit ascorbic acid, vitamin C is disquisitional to living healthily. Since the human body cannot spontaneously generate this nutrient, vitamin C must instead be captivated from exterior sources, such as vitamin supplements or foods that are naturally rich in it.
Commonly found in cold and influenza preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does not bespeak that vitamin C intake lone can preclude 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 instance, information technology plays a role in wound healing and helps maintain many essential body tissues. It also acts every bit a potent antioxidant and tin can repair damage from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can as well prevent anemia, since it helps the body increase absorption of dietary fe, another vital mineral that the trunk cannot spontaneously create.
Foods that contain high concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, like heart attack and stroke. Vitamin C can besides increase levels of nitric oxide, a compound that widens claret vessels and, in turn, lowers blood pressure. In addition, 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 be easily obtained through the many dissimilar foods, including:
- Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato
- Broccoli
- Reddish peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may result in the loss of some of the vitamin content, and so it is ideal to ingest them raw, either whole or juiced. Present, there are also numerous packaged food products, like cereals, that accept been enriched and fortified with vitamin C, so that the nutrient can be hands obtained.
Vitamin C may as well be labeled as "50-ascorbic acid" in supplement form, and nigh over-the-counter multivitamins comprise the recommended daily amount of the vitamin. While it is a good source when an individual is in demand of a vitamin C boost, supplements are non meant to supersede a diet rich in naturally derived vitamin C.
What Happens When Y'all Take As well Much — or Too Little — Vitamin C?
Vitamin C is a h2o-soluble vitamin that can be easily flushed out of the trunk via urination when it is not needed. Therefore, if the master source of vitamin C is from naturally occurring foods, it is virtually-impossible for excess vitamin C to produce side effects. However, taking excessive concentrated vitamin C supplements may atomic number 82 to diarrhea or tum 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 fourth dimension, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Joint pain
- Skin breakdown
- Weakened molar enamel
- Gum inflammation
Astringent 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 tin can compromise the immune organization and make an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may find that information technology 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 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 exist needed to attain optimal results in these individuals. Those who accept prior or current medical weather condition may as well require bigger or smaller dosage levels, every bit recommended past their healthcare providers.
Resources 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-Assay of nine Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.Southward. Department of Health & Human being Services, National Institutes of Health
- "Dietary intake and claret concentrations of antioxidants and the take a chance 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 risk of age-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular Organisation" via Department of Anatomy, Seoul National University College of Medicine (via Springer)
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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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