Where to Put Read Files in C++
Whether in the class of a fizzy drink or flavored lozenges, cold and flu preventative supplements well-nigh always highlight vitamin C as i of their key ingredients. So, what'due south so magical about vitamin C? Also known as ascorbic acid, vitamin C is critical to living healthily. Since the human body cannot spontaneously generate this nutrient, vitamin C must instead be captivated from outside sources, such as vitamin supplements or foods that are naturally rich in it.
Ordinarily institute in cold and flu preventative supplements, vitamin C strengthens and speeds up immune organization functionality. Though research does not indicate that vitamin C intake solitary can prevent the onset of common cold or influenza, 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 being. For case, it plays a role in wound healing and helps maintain many essential body tissues. It also acts as a potent antioxidant and can repair damage from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can also preclude anemia, since it helps the body increment absorption of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that contain high concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, similar heart assail and stroke. Vitamin C can also increase levels of nitric oxide, a compound that widens claret vessels and, in plow, lowers blood pressure. In add-on, regular intake of vitamin C, along with other vitamins, has been linked to a decreased risk for developing historic period-related cataracts, a leading cause of visual impairment in the United States.
Mutual Sources of Vitamin C
Vitamin C can be easily obtained through the many dissimilar 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, so it is ideal to ingest them raw, either whole or juiced. Nowadays, there are too numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, so that the food tin can be easily obtained.
Vitamin C may too be labeled as "50-ascorbic acid" in supplement form, and most over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a good source when an individual is in need of a vitamin C boost, supplements are non meant to supplant a diet rich in naturally derived vitamin C.
What Happens When You Take Too Much — or Too Piddling — Vitamin C?
Vitamin C is a water-soluble vitamin that can be easily flushed out of the body via urination when it is not needed. Therefore, if the principal source of vitamin C is from naturally occurring foods, it is almost-impossible for backlog vitamin C to produce side furnishings. Nonetheless, taking excessive concentrated vitamin C supplements may lead to diarrhea or stomach upset.
Since vitamin C-rich foods are then readily bachelor 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
- Piece of cake bruising
- Joint hurting
- Skin breakdown
- Weakened molar enamel
- Glue 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 make 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 cold or a physical wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is unlike for everyone, depending on factors such as gender, age, lifestyle and current health condition. The recommended daily dosage for vitamin C is at least 75 mg daily for women and 90 mg for men. Since people who are meaning, breast feeding, smoking or using oral contraceptives accept 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 accept prior or electric current medical weather may also crave bigger or smaller dosage levels, as recommended by their healthcare providers.
Resources Links:
- "Vitamin C" via MedlinePlus
- "Vitamin C and Infections" via MDPI
- "Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Mutual Cold: A Meta-Analysis of 9 Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.S. Section of Health & Human Services, National Institutes of Health
- "Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, full cancer, and all-crusade 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 risk of age-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular System" via Department of Beefcake, 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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