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Whether in the form of a fizzy drink or flavored lozenges, cold and flu preventative supplements almost always highlight vitamin C equally one of their key ingredients. Then, what's and then magical most 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 absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in it.

What Does Vitamin C Do?

Commonly found in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does not indicate that vitamin C intake alone tin 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 being. For instance, information technology plays a function in wound healing and helps maintain many essential body tissues. It also acts as a potent antioxidant and can repair impairment from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can as well preclude anemia, since it helps the body increase absorption of dietary iron, another vital mineral that the body cannot spontaneously create.

Foods that contain loftier concentrations of vitamin C have been linked with a lower take chances of cardiovascular disease, similar heart attack and stroke. Vitamin C can 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 chance 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 result in the loss of some of the vitamin content, and so information technology is ideal to ingest them raw, either whole or juiced. Nowadays, at that place are as well numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, so that the food tin be easily obtained.

Vitamin C may besides exist labeled every bit "L-ascorbic acrid" in supplement form, and most over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a adept source when an individual is in demand of a vitamin C boost, supplements are non meant to replace a diet rich in naturally derived vitamin C.

What Happens When You Take Likewise Much — or Too Little — Vitamin C?

Vitamin C is a h2o-soluble vitamin that can exist 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, information technology is nigh-impossible for excess vitamin C to produce side effects. However, taking excessive concentrated vitamin C supplements may lead to diarrhea or tum 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 United States. Notwithstanding, malnourished individuals can feel symptoms of vitamin C deficiency over time, including:

Weakness
Fatigue
Anemia
Like shooting fish in a barrel bruising
Joint pain
Skin breakup
Weakened tooth enamel
Gum 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 trunk, 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 concrete 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 least 75 mg daily for women and ninety mg for men. Since people who are meaning, breast feeding, smoking or using oral contraceptives take a lower blood level of vitamin C than others, larger doses of vitamin C may be needed to reach optimal results in these individuals. Those who accept prior or current medical atmospheric condition may also crave 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 Common Common cold: A Meta-Analysis of 9 Randomized Controlled Trials" via Hindawi, BioMed Enquiry International
"Vitamin C" via National Institutes of Health
"Scurvy" via U.S. Department of Health & Human Services, National Institutes of Health
"Dietary intake and claret 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 Nutrition
"Dietary vitamin and carotenoid intake and gamble of age-related cataract" via The American Journal of Clinical Diet
"Cardiovascular Organisation" via Section of Anatomy, Seoul National University College of Medicine (via Springer)