Read Input Line by Line and Extract Two Integers C+
Whether in the form of a fizzy drink or flavored lozenges, cold and influenza preventative supplements almost always highlight vitamin C every bit ane of their key ingredients. So, what'due south so magical about vitamin C? Also known every bit ascorbic acrid, 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 information technology.
Ordinarily establish in cold and flu preventative supplements, vitamin C strengthens and speeds up immune organisation functionality. Though inquiry does not point that vitamin C intake alone tin can preclude the onset of cold or flu, 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 instance, it plays a role in wound healing and helps maintain many essential trunk tissues. It too acts as a strong antioxidant and can repair impairment from gratuitous radicals, which are linked to aging effects, and illness vulnerability. Additionally, vitamin C can also prevent anemia, since it helps the body increase assimilation of dietary fe, another vital mineral that the trunk cannot spontaneously create.
Foods that incorporate high concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, like heart attack and stroke. Vitamin C tin as well increase levels of nitric oxide, a chemical compound that widens claret vessels and, in plough, lowers claret pressure. In improver, regular intake of vitamin C, forth with other vitamins, has been linked to a decreased risk for developing age-related cataracts, a leading cause of visual harm in the United States.
Common Sources of Vitamin C
Vitamin C can be easily obtained through the many different foods, including:
- Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato
- Broccoli
- Ruddy 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. Present, there are also numerous packaged nutrient products, like cereals, that have been enriched and fortified with vitamin C, and so that the nutrient tin can exist easily obtained.
Vitamin C may also be labeled as "L-ascorbic acrid" in supplement form, and most over-the-counter multivitamins contain the recommended daily corporeality of the vitamin. While it is a skillful source when an individual is in need of a vitamin C boost, supplements are not meant to supplant a diet rich in naturally derived vitamin C.
What Happens When You Have Too Much — or Too Lilliputian — Vitamin C?
Vitamin C is a h2o-soluble vitamin that tin be hands flushed out of the trunk via urination when it 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 effects. All the same, taking excessive concentrated vitamin C supplements may lead to diarrhea or stomach upset.
Since vitamin C-rich foods are and so readily available present, symptoms of inadequate vitamin C intake are also rare in the United States. Notwithstanding, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Articulation hurting
- Skin breakup
- Weakened tooth enamel
- Gum inflammation
Severe vitamin C deficiency is referred to every bit 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 tin compromise the immune system and brand an individual more than susceptible to diseases and infections. Individuals with insufficient vitamin C may discover that it 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 everyone, depending on factors such equally 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 significant, 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 have prior or current medical conditions may as well 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 Common cold: A Meta-Assay of nine Randomized Controlled Trials" via Hindawi, BioMed Inquiry International
- "Vitamin C" via National Institutes of Health
- "Scurvy" via U.South. Department of Health & Human being Services, National Institutes of Wellness
- "Dietary intake and claret concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies" via The American Periodical of Clinical Diet
- "Dietary vitamin and carotenoid intake and risk of historic period-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular Organisation" via Department of Anatomy, 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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