Read Text File in C Line by Line
Whether in the form of a fizzy potable or flavored lozenges, cold and flu preventative supplements virtually always highlight vitamin C equally one of their primal ingredients. And so, what's and so magical almost vitamin C? Besides known every bit ascorbic acid, vitamin C is critical to living healthily. Since the homo 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.
Commonly institute in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though inquiry does non signal that vitamin C intake lone can prevent the onset of cold or influenza, acceptable daily intake may shorten the elapsing of an infection or lessen the severity of symptoms.
Vitamin C is crucial for the maintenance of well existence. For example, it plays a office in wound healing and helps maintain many essential body tissues. It too acts as a potent antioxidant and can repair damage from gratuitous radicals, which are linked to aging furnishings, and disease vulnerability. Additionally, vitamin C can also forbid anemia, since information technology helps the body increase absorption of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that incorporate high concentrations of vitamin C accept been linked with a lower take a chance of cardiovascular disease, like middle attack and stroke. Vitamin C can as well increase levels of nitric oxide, a compound that widens blood vessels and, in turn, lowers blood pressure level. In add-on, regular intake of vitamin C, along with other vitamins, has been linked to a decreased risk for developing historic period-related cataracts, a leading cause of visual harm in the United states.
Mutual 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
- Tomato
- Broccoli
- Red peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may outcome in the loss of some of the vitamin content, and so 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 exist easily obtained.
Vitamin C may also be labeled equally "L-ascorbic acid" in supplement form, and near over-the-counter multivitamins incorporate the recommended daily amount of the vitamin. While it is a proficient source when an individual is in demand of a vitamin C boost, supplements are not meant to supercede a nutrition rich in naturally derived vitamin C.
What Happens When You Accept Too Much — or Too Little — Vitamin C?
Vitamin C is a water-soluble vitamin that tin be easily flushed out of the body via urination when it is not needed. Therefore, if the principal source of vitamin C is from naturally occurring foods, it is near-incommunicable for excess vitamin C to produce side effects. However, taking excessive concentrated vitamin C supplements may atomic number 82 to diarrhea or stomach upset.
Since vitamin C-rich foods are and so readily available present, symptoms of inadequate vitamin C intake are also rare in the The states. However, malnourished individuals tin can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Joint pain
- Skin breakup
- Weakened tooth enamel
- Gum inflammation
Astringent 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 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 claret 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 electric current medical conditions may as well require bigger or smaller dosage levels, as recommended by their healthcare providers.
Resource 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 ix Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.S. Department of Health & Homo Services, National Institutes of Health
- "Dietary intake and claret concentrations of antioxidants and the take a chance of cardiovascular illness, full cancer, and all-cause bloodshed: 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 historic period-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular System" via Department of Anatomy, Seoul National University Higher 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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