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Whether in the class of a fizzy drink or flavored lozenges, common cold and flu preventative supplements almost always highlight vitamin C as 1 of their key ingredients. So, what's so magical about vitamin C? Also known as ascorbic acid, vitamin C is critical to living healthily. Since the human trunk cannot spontaneously generate this food, vitamin C must instead be absorbed from exterior sources, such every bit vitamin supplements or foods that are naturally rich in it.

What Does Vitamin C Do?

Commonly institute in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does non betoken that vitamin C intake alone can forbid the onset of cold or flu, adequate daily intake may shorten the elapsing of an infection or lessen the severity of symptoms.

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Vitamin C is crucial for the maintenance of well existence. For example, it plays a office in wound healing and helps maintain many essential body tissues. It too acts as a stiff antioxidant and tin can repair damage from costless radicals, which are linked to aging effects, and affliction vulnerability. Additionally, vitamin C tin can also prevent anemia, since it helps the trunk increase 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 risk of cardiovascular disease, like heart attack and stroke. Vitamin C can also increment levels of nitric oxide, a chemical compound that widens blood vessels and, in turn, lowers claret pressure. 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 crusade of visual impairment in the United States.

Common Sources of Vitamin C

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

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

Cooking these foods may event in the loss of some of the vitamin content, and so it is ideal to ingest them raw, either whole or juiced. Nowadays, at that place are besides numerous packaged food products, similar cereals, that have been enriched and fortified with vitamin C, so that the nutrient can exist easily obtained.

Vitamin C may also be labeled as "L-ascorbic acid" in supplement form, and most over-the-counter multivitamins contain the recommended daily corporeality of the vitamin. While information technology is a adept source when an individual is in demand of a vitamin C boost, supplements are not meant to supervene upon a diet rich in naturally derived vitamin C.

What Happens When You Have Likewise Much — or Too Trivial — Vitamin C?

Vitamin C is a water-soluble vitamin that can be hands 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, information technology is most-impossible for excess vitamin C to produce side furnishings. Notwithstanding, 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 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
Easy bruising
Joint hurting
Pare breakdown
Weakened tooth enamel
Gum inflammation

Astringent vitamin C deficiency is referred to every bit scurvy. Scurvy tin can exist hands treated with increased dietary or supplemental vitamin C. Since vitamin C is crucial in the detoxification of the torso, 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 observe 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 as gender, historic period, lifestyle and electric current health condition. The recommended daily dosage for vitamin C is at least 75 mg daily for women and ninety mg for men. Since people who are pregnant, breast feeding, smoking or using oral contraceptives accept 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 weather 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
"Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Mutual Common cold: A Meta-Analysis of 9 Randomized Controlled Trials" via Hindawi, BioMed Inquiry International
"Vitamin C" via National Institutes of Health
"Scurvy" via U.South. Section 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-assay of prospective studies" via The American Journal of Clinical Diet
"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)