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Whether in the grade of a fizzy potable or flavored lozenges, cold and flu preventative supplements most e'er highlight vitamin C equally one of their central ingredients. So, what's so magical about vitamin C? Also known as ascorbic acid, vitamin C is critical to living healthily. Since the man torso cannot spontaneously generate this nutrient, vitamin C must instead be absorbed from outside sources, such every bit vitamin supplements or foods that are naturally rich in information technology.

Usually constitute in cold and flu preventative supplements, vitamin C strengthens and speeds upwardly immune system functionality. Though research does not indicate that vitamin C intake alone can forestall the onset of common cold or flu, adequate 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 being. For example, it plays a role in wound healing and helps maintain many essential body tissues. Information technology as well acts as a potent antioxidant and tin repair harm from gratis radicals, which are linked to aging effects, and affliction vulnerability. Additionally, vitamin C can likewise prevent anemia, since it helps the body increase absorption of dietary iron, another vital mineral that the torso cannot spontaneously create.

Foods that incorporate high concentrations of vitamin C have been linked with a lower risk of cardiovascular affliction, like heart assail and stroke. Vitamin C can also increase levels of nitric oxide, a compound that widens claret vessels and, in turn, lowers claret pressure. In add-on, regular intake of vitamin C, along with other vitamins, has been linked to a decreased take chances for developing age-related cataracts, a leading cause of visual damage in the Usa.

Common Sources of Vitamin C

Vitamin C can be easily obtained through the many unlike foods, including:

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Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
Berries
Melons
Mangoes
Kiwi
Tomato
Broccoli
Cherry peppers
Spinach
Squash
Potatoes

Cooking these foods may result in the loss of some of the vitamin content, and then it is ideal to ingest them raw, either whole or juiced. Present, there are as well numerous packaged nutrient products, like cereals, that take been enriched and fortified with vitamin C, so that the nutrient tin be easily obtained.

Vitamin C may also exist labeled every bit "L-ascorbic acrid" in supplement course, and nearly over-the-counter multivitamins comprise 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 non meant to supplant a diet rich in naturally derived vitamin C.

What Happens When You Have Likewise Much — or Besides Little — Vitamin C?

Vitamin C is a water-soluble vitamin that can be hands flushed out of the torso via urination when it is not needed. Therefore, if the main source of vitamin C is from naturally occurring foods, it is about-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 so readily available present, symptoms of inadequate vitamin C intake are besides rare in the United States. However, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:

Weakness
Fatigue
Anemia
Like shooting fish in a barrel bruising
Articulation pain
Skin breakdown
Weakened molar enamel
Gum inflammation

Severe vitamin C deficiency is referred to every bit 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 arrangement and make an private more than susceptible to diseases and infections. Individuals with insufficient vitamin C may find that it takes longer than usual to recover from a cold or a physical wound.

Daily Dosage Recommendations:

The daily dosage recommendation for vitamin C is unlike for everyone, depending on factors such as gender, age, 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 significant, 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 achieve optimal results in these individuals. Those who have prior or electric current medical conditions may also 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 Common Cold: A Meta-Assay of nine Randomized Controlled Trials" via Hindawi, BioMed Research International
"Vitamin C" via National Institutes of Wellness
"Scurvy" via U.S. Section of Wellness & Human Services, National Institutes of Wellness
"Dietary intake and claret concentrations of antioxidants and the risk of cardiovascular affliction, total cancer, and all-cause mortality: a systematic review and dose-response meta-assay of prospective studies" via The American Journal of Clinical Nutrition
"Dietary vitamin and carotenoid intake and run a risk of age-related cataract" via The American Journal of Clinical Nutrition
"Cardiovascular System" via Section of Anatomy, Seoul National University College of Medicine (via Springer)