Read Number of Lines in File C++
Whether in the grade of a fizzy drink or flavored lozenges, common cold and flu preventative supplements near always highlight vitamin C every bit ane of their key ingredients. And then, what'south so magical about vitamin C? Also known as ascorbic acid, vitamin C is critical to living healthily. Since the homo torso cannot spontaneously generate this food, vitamin C must instead be absorbed from outside sources, such every bit vitamin supplements or foods that are naturally rich in information technology.
Commonly plant in cold and flu preventative supplements, vitamin C strengthens and speeds up immune organisation functionality. Though research does not indicate that vitamin C intake lonely can forbid 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 example, it plays a role in wound healing and helps maintain many essential body tissues. Information technology also acts every bit a strong antioxidant and can repair damage from gratuitous radicals, which are linked to crumbling effects, and disease vulnerability. Additionally, vitamin C can also prevent anemia, since it helps the trunk increment absorption of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that contain high concentrations of vitamin C have been linked with a lower take chances of cardiovascular illness, similar middle attack and stroke. Vitamin C can too increase levels of nitric oxide, a chemical compound that widens claret vessels and, in turn, lowers claret pressure. In addition, regular intake of vitamin C, along with other vitamins, has been linked to a decreased adventure for developing historic period-related cataracts, a leading cause of visual impairment in the U.s.a..
Common 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
- Cherry-red peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may result in the loss of some of the vitamin content, so information technology is ideal to ingest them raw, either whole or juiced. Nowadays, in that location are also numerous packaged food products, similar cereals, that take been enriched and fortified with vitamin C, so that the food can be easily obtained.
Vitamin C may also be labeled as "L-ascorbic acrid" in supplement form, and almost over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a good source when an individual is in need of a vitamin C boost, supplements are not meant to supervene upon a nutrition rich in naturally derived vitamin C.
What Happens When Yous Have Too Much — or Too Little — Vitamin C?
Vitamin C is a water-soluble vitamin that can exist easily flushed out of the body 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 pb to diarrhea or tummy upset.
Since vitamin C-rich foods are so readily available nowadays, symptoms of inadequate vitamin C intake are also rare in the U.s.. However, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Like shooting fish in a barrel bruising
- Joint pain
- Skin breakup
- Weakened tooth enamel
- Gum inflammation
Severe vitamin C deficiency is referred to as scurvy. Scurvy tin 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 tin can compromise the immune system and brand an individual more susceptible to diseases and infections. Individuals with bereft vitamin C may observe 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 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 significant, 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 current medical atmospheric condition may besides 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 Cold: A Meta-Analysis of 9 Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.South. Department of Wellness & Human being Services, National Institutes of Health
- "Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, full cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies" via The American Periodical of Clinical Nutrition
- "Dietary vitamin and carotenoid intake and risk of age-related cataract" via The American Periodical of Clinical Nutrition
- "Cardiovascular System" via Department of Anatomy, Seoul National University College 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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