Vocabulary Workshop Level C Review Units 13-15 Two Word Completions
Whether in the form of a fizzy potable or flavored lozenges, cold and flu preventative supplements almost always highlight vitamin C as one 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 torso cannot spontaneously generate this nutrient, vitamin C must instead be absorbed from outside sources, such equally vitamin supplements or foods that are naturally rich in it.
What Does Vitamin C Do?
Commonly constitute in cold and influenza preventative supplements, vitamin C strengthens and speeds up immune organisation functionality. Though inquiry does not point that vitamin C intake alone can prevent the onset of common 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 being. For example, it plays a role in wound healing and helps maintain many essential body tissues. It likewise acts every bit a potent antioxidant and can repair damage from free radicals, which are linked to crumbling effects, and disease vulnerability. Additionally, vitamin C can also preclude anemia, since it helps the torso increase absorption of dietary atomic number 26, another vital mineral that the body cannot spontaneously create.
Foods that contain high concentrations of vitamin C accept been linked with a lower take a chance of cardiovascular disease, similar heart attack and stroke. Vitamin C tin 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 risk for developing age-related cataracts, a leading cause of visual impairment in the U.s..
Mutual Sources of Vitamin C
Vitamin C tin can be easily obtained through the many unlike foods, including:
- Citrus fruits and juices (orange, 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, then it is ideal to ingest them raw, either whole or juiced. Nowadays, there are likewise numerous packaged food products, similar cereals, that have been enriched and fortified with vitamin C, so that the nutrient tin can be easily obtained.
Vitamin C may besides be labeled every bit "L-ascorbic acid" in supplement form, and most over-the-counter multivitamins incorporate the recommended daily amount of the vitamin. While it is a adept source when an individual is in need of a vitamin C boost, supplements are not meant to replace a diet rich in naturally derived vitamin C.
What Happens When You lot Have Also Much — or As well Little — Vitamin C?
Vitamin C is a h2o-soluble vitamin that can be easily flushed out of the body via urination when information technology is not needed. Therefore, if the main source of vitamin C is from naturally occurring foods, it is near-impossible for excess vitamin C to produce side furnishings. However, taking excessive concentrated vitamin C supplements may lead to diarrhea or stomach upset.
Since vitamin C-rich foods are and so readily bachelor nowadays, symptoms of inadequate vitamin C intake are too rare in the United States. Nonetheless, malnourished individuals tin experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Articulation 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 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 detect that information technology takes longer than usual to recover from a common 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, age, lifestyle and current wellness condition. The recommended daily dosage for vitamin C is at to the lowest degree 75 mg daily for women and 90 mg for men. Since people who are pregnant, breast feeding, smoking or using oral contraceptives take 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 have prior or electric current medical conditions may also require bigger or smaller dosage levels, equally recommended by their healthcare providers.
Resources Links:
- "Vitamin C" via MedlinePlus
- "Vitamin C and Infections" via MDPI
- "Actress 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. Department 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-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 risk of historic period-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular System" via Department of Beefcake, Seoul National University College of Medicine (via Springer)
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Source: https://www.symptomfind.com/nutrition-supplements/vitamin-c-everything-you-need-to-know?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex
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