C# Read 3 Rows of Excel File Into Array
Whether in the class of a fizzy drinkable or flavored lozenges, common cold and flu preventative supplements almost ever highlight vitamin C as one of their key ingredients. And so, what'south and so magical about vitamin C? Also known as ascorbic acid, vitamin C is disquisitional to living healthily. Since the homo body cannot spontaneously generate this food, vitamin C must instead be captivated from outside sources, such as vitamin supplements or foods that are naturally rich in information technology.
Commonly plant in cold and influenza preventative supplements, vitamin C strengthens and speeds up immune organisation functionality. Though research does not indicate that vitamin C intake alone can prevent the onset of cold or flu, acceptable daily intake may shorten the duration of an infection or lessen the severity of symptoms.
Vitamin C is crucial for the maintenance of well beingness. For example, it plays a role in wound healing and helps maintain many essential body tissues. It also acts as a potent antioxidant and can repair impairment from gratis radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C tin also prevent anemia, since it helps the body increment absorption of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that contain loftier concentrations of vitamin C take been linked with a lower risk of cardiovascular disease, like center assault and stroke. Vitamin C tin also 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 adventure for developing age-related cataracts, a leading crusade of visual impairment in the United States.
Common Sources of Vitamin C
Vitamin C tin exist easily obtained through the many different foods, including:
- 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 upshot in the loss of some of the vitamin content, and then it is ideal to ingest them raw, either whole or juiced. Nowadays, at that place are also numerous packaged food products, like cereals, that take been enriched and fortified with vitamin C, so that the nutrient tin exist hands obtained.
Vitamin C may also be labeled equally "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 good source when an individual is in demand of a vitamin C heave, supplements are not meant to replace a diet rich in naturally derived vitamin C.
What Happens When You Have 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 chief source of vitamin C is from naturally occurring foods, information technology is near-impossible for excess vitamin C to produce side furnishings. However, taking excessive concentrated vitamin C supplements may atomic number 82 to diarrhea or stomach upset.
Since vitamin C-rich foods are and so readily bachelor nowadays, symptoms of inadequate vitamin C intake are besides rare in the United States. However, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Piece of cake bruising
- Joint hurting
- Skin breakdown
- Weakened molar enamel
- Mucilage inflammation
Astringent vitamin C deficiency is referred to as scurvy. Scurvy can exist 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 immune organization and make 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 cold or a concrete wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is dissimilar for everyone, depending on factors such as gender, age, lifestyle and current health status. The recommended daily dosage for vitamin C is at least 75 mg daily for women and xc 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 be needed to accomplish optimal results in these individuals. Those who have prior or electric current medical conditions may likewise require bigger or smaller dosage levels, as recommended by their healthcare providers.
Resource Links:
- "Vitamin C" via MedlinePlus
- "Vitamin C and Infections" via MDPI
- "Actress Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Cold: A Meta-Analysis of nine Randomized Controlled Trials" via Hindawi, BioMed Enquiry International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.S. Department of Wellness & Homo Services, National Institutes of Health
- "Dietary intake and blood concentrations of antioxidants and the gamble of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies" via The American Journal of Clinical Diet
- "Dietary vitamin and carotenoid intake and adventure of historic period-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular System" via Department of Anatomy, Seoul National University Higher of Medicine (via Springer)
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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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