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Whether in the course of a fizzy drink or flavored lozenges, common cold and flu preventative supplements almost ever highlight vitamin C every bit one of their primal ingredients. So, what's so magical about vitamin C? Likewise known every bit ascorbic acid, vitamin C is critical to living healthily. Since the human being body cannot spontaneously generate this food, vitamin C must instead be absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in it.

What Does Vitamin C Practice?

Commonly institute in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does non bespeak that vitamin C intake lonely tin prevent the onset of cold or influenza, 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 also acts as a potent antioxidant and tin repair impairment from gratis radicals, which are linked to aging furnishings, and illness vulnerability. Additionally, vitamin C tin can also prevent anemia, since information technology 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 accept been linked with a lower take chances of cardiovascular affliction, like centre 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. 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 impairment in the The states.

Common Sources of Vitamin C

Vitamin C tin can be 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
Tomato
Broccoli
Cherry-red peppers
Spinach
Squash
Potatoes

Cooking these foods may effect in the loss of some of the vitamin content, then information technology is ideal to ingest them raw, either whole or juiced. Present, there are also numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, and then that the nutrient tin be hands obtained.

Vitamin C may also exist labeled as "Fifty-ascorbic acid" in supplement form, and nigh over-the-counter multivitamins contain 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 nutrition rich in naturally derived vitamin C.

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

Vitamin C is a water-soluble vitamin that tin be hands flushed out of the body via urination when information technology is not needed. Therefore, if the principal source of vitamin C is from naturally occurring foods, it is most-impossible for excess vitamin C to produce side furnishings. However, taking excessive concentrated vitamin C supplements may atomic number 82 to diarrhea or breadbasket upset.

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Since vitamin C-rich foods are then readily available nowadays, symptoms of inadequate vitamin C intake are also rare in the United States. However, malnourished individuals can feel 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 equally scurvy. Scurvy can exist 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 brand an private more 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 concrete wound.

Daily Dosage Recommendations:

The daily dosage recommendation for vitamin C is different for anybody, depending on factors such as gender, age, lifestyle and current health status. The recommended daily dosage for vitamin C is at to the lowest degree 75 mg daily for women and xc 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 current medical conditions may likewise require bigger or smaller dosage levels, every bit 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 Mutual Cold: A Meta-Assay of ix Randomized Controlled Trials" via Hindawi, BioMed Research International
"Vitamin C" via National Institutes of Health
"Scurvy" via U.S. Department of Health & Human Services, National Institutes of Health
"Dietary intake and claret concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause bloodshed: a systematic review and dose-response meta-assay 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 Beefcake, Seoul National University College of Medicine (via Springer)