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Whether in the grade of a fizzy drink or flavored lozenges, cold and influenza preventative supplements almost e'er highlight vitamin C as one of their key ingredients. So, what's so magical about vitamin C? Too known equally ascorbic acid, vitamin C is critical to living healthily. Since the homo torso 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 found in common cold and flu preventative supplements, vitamin C strengthens and speeds upwards allowed organization functionality. Though research does not indicate that vitamin C intake alone tin preclude the onset of cold or flu, acceptable daily intake may shorten the duration of an infection or lessen the severity of symptoms.

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Vitamin C is crucial for the maintenance of well beingness. For example, information technology plays a role in wound healing and helps maintain many essential body tissues. It also acts as a potent antioxidant and can repair damage from free radicals, which are linked to aging furnishings, and disease vulnerability. Additionally, vitamin C can likewise forestall anemia, since it helps the body increment absorption of dietary iron, another vital mineral that the body cannot spontaneously create.

Foods that contain high concentrations of vitamin C take been linked with a lower hazard of cardiovascular disease, like center set on and stroke. Vitamin C tin can besides 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 age-related cataracts, a leading cause of visual impairment in the United States.

Common Sources of Vitamin C

Vitamin C tin can exist easily obtained through the many different foods, including:

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Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
Berries
Melons
Mangoes
Kiwi
Lycopersicon esculentum
Broccoli
Reddish 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 nutrient products, like cereals, that have been enriched and fortified with vitamin C, so that the nutrient tin be easily obtained.

Vitamin C may also exist labeled every bit "Fifty-ascorbic acid" in supplement form, and most over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a expert source when an private is in need of a vitamin C heave, supplements are not meant to supercede a nutrition rich in naturally derived vitamin C.

What Happens When You Have Too Much — or As well Piffling — Vitamin C?

Vitamin C is a water-soluble vitamin that can 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 effects. However, taking excessive concentrated vitamin C supplements may lead to diarrhea or stomach upset.

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Since vitamin C-rich foods are and then 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
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 can compromise the immune system and make an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may discover that information technology takes longer than usual to recover from a cold or a physical wound.

Daily Dosage Recommendations:

The daily dosage recommendation for vitamin C is dissimilar for everyone, depending on factors such equally gender, age, lifestyle and current wellness 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 meaning, chest 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 accomplish optimal results in these individuals. Those who have prior or electric current medical conditions may likewise require bigger or smaller dosage levels, as 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 Mutual Cold: A Meta-Assay of ix Randomized Controlled Trials" via Hindawi, BioMed Enquiry International
"Vitamin C" via National Institutes of Health
"Scurvy" via U.South. Department of Health & Man Services, National Institutes of Health
"Dietary intake and claret 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 Journal 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 Section of Anatomy, Seoul National University College of Medicine (via Springer)