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Whether in the grade of a fizzy potable or flavored lozenges, cold and flu preventative supplements almost always highlight vitamin C as 1 of their central ingredients. So, what'due south then magical about vitamin C? Also known every bit ascorbic acrid, vitamin C is disquisitional to living healthily. Since the human trunk cannot spontaneously generate this nutrient, vitamin C must instead be captivated from outside sources, such every bit vitamin supplements or foods that are naturally rich in information technology.

Commonly found in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does not bespeak that vitamin C intake alone can foreclose the onset of cold or flu, 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, information technology plays a role in wound healing and helps maintain many essential body tissues. It also acts as a potent antioxidant and can repair harm 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 incorporate high concentrations of vitamin C have been linked with a lower risk of cardiovascular affliction, like heart attack and stroke. Vitamin C tin as well increase levels of nitric oxide, a compound that widens blood 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 crusade of visual impairment in the United States.

Common Sources of Vitamin C

Vitamin C tin can exist hands obtained through the many unlike foods, including:

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

Cooking these foods may issue in the loss of some of the vitamin content, so it is ideal to ingest them raw, either whole or juiced. Present, there are also numerous packaged food products, similar cereals, that have been enriched and fortified with vitamin C, so that the food can exist hands 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 skillful 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 Yous Accept Too Much — or Too Little — Vitamin C?

Vitamin C is a h2o-soluble vitamin that can be easily flushed out of the body via urination when it is not 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. However, taking excessive concentrated vitamin C supplements may pb 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 Us. Still, malnourished individuals 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 every bit scurvy. Scurvy can be easily treated with increased dietary or supplemental vitamin C. Since vitamin C is crucial in the detoxification of the trunk, a lack of vitamin C can compromise the allowed system and make an individual more susceptible to diseases and infections. Individuals with bereft vitamin C may find 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 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 exist needed to achieve optimal results in these individuals. Those who take prior or electric current medical conditions may also require bigger or smaller dosage levels, as recommended past 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 9 Randomized Controlled Trials" via Hindawi, BioMed Research International
"Vitamin C" via National Institutes of Wellness
"Scurvy" via U.S. Section 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 bloodshed: a systematic review and dose-response meta-analysis of prospective studies" via The American Periodical of Clinical Diet
"Dietary vitamin and carotenoid intake and risk of historic period-related cataract" via The American Periodical of Clinical Diet
"Cardiovascular System" via Section of Anatomy, Seoul National University College of Medicine (via Springer)