How Great Thou Art Lyrics and Chords in C
Whether in the form of a fizzy drink or flavored lozenges, common cold and flu preventative supplements almost e'er highlight vitamin C as one of their key ingredients. And then, what's then magical about vitamin C? Likewise known as ascorbic acid, vitamin C is disquisitional to living healthily. Since the human being torso cannot spontaneously generate this nutrient, vitamin C must instead exist absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in it.
What Does Vitamin C Practise?
Commonly found in cold and flu preventative supplements, vitamin C strengthens and speeds upward immune system functionality. Though research does not indicate that vitamin C intake lone can prevent the onset of cold or flu, acceptable 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 part in wound healing and helps maintain many essential body tissues. It also acts as a potent antioxidant and tin repair damage from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C tin can also foreclose anemia, since it helps the body increase assimilation of dietary iron, some other vital mineral that the body cannot spontaneously create.
Foods that contain loftier concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, like heart attack and stroke. Vitamin C tin can besides increment levels of nitric oxide, a chemical compound that widens blood vessels and, in turn, lowers blood pressure. In addition, regular intake of vitamin C, forth with other vitamins, has been linked to a decreased risk for developing age-related cataracts, a leading cause of visual damage in the U.s..
Common Sources of Vitamin C
Vitamin C can be easily obtained through the many unlike foods, including:
- Citrus fruits and juices (orangish, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Love apple
- Broccoli
- Crimson peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may upshot in the loss of some of the vitamin content, so it is ideal to ingest them raw, either whole or juiced. Nowadays, there are besides numerous packaged food products, like cereals, that accept been enriched and fortified with vitamin C, so that the nutrient can be easily obtained.
Vitamin C may too be labeled equally "L-ascorbic acrid" in supplement form, and well-nigh over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a skilful source when an individual is in need of a vitamin C heave, supplements are not meant to supplant a diet rich in naturally derived vitamin C.
What Happens When You Have Too Much — or Too Piffling — Vitamin C?
Vitamin C is a water-soluble vitamin that tin can exist easily flushed out of the body via urination when information technology 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 tum upset.
Since vitamin C-rich foods are so readily available present, symptoms of inadequate vitamin C intake are too rare in the United States. However, malnourished individuals tin can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Joint pain
- Skin breakdown
- Weakened tooth enamel
- Gum inflammation
Severe 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 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 different for everyone, depending on factors such as gender, age, lifestyle and current health condition. The recommended daily dosage for vitamin C is at to the lowest degree 75 mg daily for women and 90 mg for men. Since people who are meaning, 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 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
- "Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Common cold: A Meta-Analysis of nine Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Wellness
- "Scurvy" via U.S. Department of Health & Human Services, National Institutes of Wellness
- "Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total 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 hazard of age-related cataract" via The American Journal of Clinical Diet
- "Cardiovascular Arrangement" via Department of Anatomy, Seoul National University College of Medicine (via Springer)
Source: https://www.symptomfind.com/nutrition-supplements/vitamin-c-everything-you-need-to-know?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex
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