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Whether in the grade of a fizzy drink or flavored lozenges, cold and flu preventative supplements most ever highlight vitamin C every bit 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 man body cannot spontaneously generate this food, vitamin C must instead be absorbed from outside sources, such every bit vitamin supplements or foods that are naturally rich in it.

Unremarkably found in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though inquiry does not indicate that vitamin C intake alone can prevent 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 beingness. For example, information technology plays a part in wound healing and helps maintain many essential body tissues. It also acts as a potent antioxidant and tin can repair damage from gratis radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can also prevent anemia, since information technology helps the trunk increment assimilation of dietary fe, another vital mineral that the body cannot spontaneously create.

Foods that contain loftier concentrations of vitamin C take been linked with a lower gamble of cardiovascular disease, like centre assail and stroke. Vitamin C can also increment 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 chance for developing age-related cataracts, a leading cause of visual impairment in the United States.

Common Sources of Vitamin C

Vitamin C can exist hands 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 plant
Broccoli
Crimson peppers
Spinach
Squash
Potatoes

Cooking these foods may upshot in the loss of some of the vitamin content, so it is ideal to ingest them raw, either whole or juiced. Nowadays, in that location are also numerous packaged food products, like cereals, that take been enriched and fortified with vitamin C, so that the nutrient tin can be easily obtained.

Vitamin C may also exist labeled as "L-ascorbic acrid" in supplement course, and almost over-the-counter multivitamins incorporate the recommended daily amount of the vitamin. While information technology is a skilful source when an private is in need of a vitamin C boost, supplements are non meant to supersede a diet rich in naturally derived vitamin C.

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

Vitamin C is a water-soluble vitamin that tin be easily flushed out of the torso via urination when it is not needed. Therefore, if the principal source of vitamin C is from naturally occurring foods, it is well-nigh-impossible for backlog vitamin C to produce side effects. However, 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 bachelor nowadays, symptoms of inadequate vitamin C intake are also rare in the The states. However, malnourished individuals tin can experience symptoms of vitamin C deficiency over time, including:

Weakness
Fatigue
Anemia
Piece of cake bruising
Joint pain
Pare breakdown
Weakened tooth enamel
Gum inflammation

Severe vitamin C deficiency is referred to every bit scurvy. Scurvy can 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 allowed organization and make an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may notice 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 anybody, depending on factors such every bit gender, historic period, lifestyle and electric current health condition. The recommended daily dosage for vitamin C is at to the lowest degree 75 mg daily for women and xc mg for men. Since people who are significant, chest feeding, smoking or using oral contraceptives have 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 accept prior or current medical atmospheric condition may also 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 Mutual Cold: A Meta-Analysis of nine Randomized Controlled Trials" via Hindawi, BioMed Research International
"Vitamin C" via National Institutes of Health
"Scurvy" via U.Southward. Department of Health & Human Services, National Institutes of Wellness
"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 risk of age-related cataract" via The American Journal of Clinical Nutrition
"Cardiovascular System" via Department of Beefcake, Seoul National Academy College of Medicine (via Springer)