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Whether in the course of a fizzy drinkable or flavored lozenges, cold and flu preventative supplements virtually always highlight vitamin C every bit one of their key ingredients. So, what'due south and then magical near vitamin C? Besides known every bit ascorbic acrid, vitamin C is critical to living healthily. Since the human torso cannot spontaneously generate this food, vitamin C must instead be captivated from outside sources, such every bit vitamin supplements or foods that are naturally rich in it.

What Does Vitamin C Do?

Usually plant in common cold and flu preventative supplements, vitamin C strengthens and speeds upwardly immune organization functionality. Though inquiry does not bespeak that vitamin C intake solitary can 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 function in wound healing and helps maintain many essential trunk tissues. It also acts as a potent antioxidant and can repair damage from free radicals, which are linked to aging effects, and illness vulnerability. Additionally, vitamin C tin can also prevent anemia, since it helps the body increment absorption of dietary atomic number 26, another vital mineral that the torso cannot spontaneously create.

Foods that incorporate high concentrations of vitamin C have been linked with a lower hazard of cardiovascular disease, like heart assault and stroke. Vitamin C tin also increase levels of nitric oxide, a compound that widens blood vessels and, in turn, lowers blood 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 cause 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 (orange, grapefruit, lemon, lime and tangerine)
Berries
Melons
Mangoes
Kiwi
Tomato
Broccoli
Red peppers
Spinach
Squash
Potatoes

Cooking these foods may upshot in the loss of some of the vitamin content, so it is platonic to ingest them raw, either whole or juiced. Nowadays, there are also numerous packaged nutrient products, like cereals, that take been enriched and fortified with vitamin C, so that the nutrient can be hands 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 expert source when an individual is in need of a vitamin C boost, supplements are not meant to supercede a diet rich in naturally derived vitamin C.

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

Vitamin C is a water-soluble vitamin that tin can exist easily flushed out of the body via urination when it is non needed. Therefore, if the primary source of vitamin C is from naturally occurring foods, it is near-incommunicable for excess vitamin C to produce side effects. All the same, 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.. Even so, 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 breakdown
Weakened molar enamel
Mucilage 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 brand an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may find that information technology 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, age, lifestyle and electric current health status. The recommended daily dosage for vitamin C is at least 75 mg daily for women and 90 mg for men. Since people who are pregnant, 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 achieve optimal results in these individuals. Those who have prior or current medical atmospheric condition may also require bigger or smaller dosage levels, equally 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.South. Section of Health & Human Services, National Institutes of Health
"Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular illness, total cancer, and all-cause mortality: 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 age-related cataract" via The American Periodical of Clinical Nutrition
"Cardiovascular System" via Department of Anatomy, Seoul National University College of Medicine (via Springer)