Read the First Line Only C++ File Io
Whether in the form of a fizzy potable or flavored lozenges, cold and flu preventative supplements nigh always highlight vitamin C equally i of their cardinal ingredients. So, what's and so magical about vitamin C? Too known as ascorbic acid, vitamin C is disquisitional to living healthily. Since the human body cannot spontaneously generate this food, vitamin C must instead be absorbed from outside sources, such equally vitamin supplements or foods that are naturally rich in it.
Commonly found in common cold and influenza preventative supplements, vitamin C strengthens and speeds up allowed 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 elapsing of an infection or lessen the severity of symptoms.
Vitamin C is crucial for the maintenance of well beingness. For example, it plays a office in wound healing and helps maintain many essential body tissues. Information technology also acts as a strong antioxidant and can repair impairment from costless radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can also prevent anemia, since it helps the body increase absorption of dietary atomic number 26, another vital mineral that the torso cannot spontaneously create.
Foods that contain high concentrations of vitamin C have been linked with a lower adventure of cardiovascular disease, like centre attack and stroke. Vitamin C can also increase levels of nitric oxide, a compound that widens claret vessels and, in turn, lowers blood force per unit area. 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 can be easily obtained through the many unlike foods, including:
- Citrus fruits and juices (orangish, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato
- Broccoli
- Carmine peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may result in the loss of some of the vitamin content, and so it is ideal to ingest them raw, either whole or juiced. Present, there are also numerous packaged nutrient products, like cereals, that have been enriched and fortified with vitamin C, so that the nutrient can be hands obtained.
Vitamin C may besides exist labeled as "Fifty-ascorbic acid" in supplement grade, and well-nigh over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a good source when an individual is in demand of a vitamin C boost, supplements are not meant to supersede a nutrition rich in naturally derived vitamin C.
What Happens When You Have Too Much — or Too Little — Vitamin C?
Vitamin C is a water-soluble vitamin that can be easily flushed out of the torso via urination when it is not needed. Therefore, if the primary source of vitamin C is from naturally occurring foods, information technology is near-impossible for excess vitamin C to produce side effects. However, taking excessive concentrated vitamin C supplements may pb to diarrhea or stomach upset.
Since vitamin C-rich foods are so readily available nowadays, symptoms of inadequate vitamin C intake are besides rare in the U.s.a.. 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 breakup
- Weakened tooth enamel
- Gum inflammation
Severe vitamin C deficiency is referred to as scurvy. Scurvy tin 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 can compromise the immune system and brand an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may find that it takes longer than usual to recover from a common cold or a physical wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is different for everyone, depending on factors such equally gender, historic period, lifestyle and current health condition. The recommended daily dosage for vitamin C is at least 75 mg daily for women and xc 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 exist needed to accomplish optimal results in these individuals. Those who have prior or electric 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-Assay of 9 Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.S. Department of Wellness & Man 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 Journal of Clinical Nutrition
- "Dietary vitamin and carotenoid intake and hazard of age-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular Organisation" via Section 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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