What Are (A) Z, (B) F, And (C) I? (D) Draw A Phasor Diagram.

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Whether in the class of a fizzy drink or flavored lozenges, cold and flu preventative supplements almost always highlight vitamin C as 1 of their cardinal ingredients. So, what'due south so magical about vitamin C? Also known as ascorbic acid, vitamin C is disquisitional to living healthily. Since the human body cannot spontaneously generate this nutrient, vitamin C must instead exist absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in it.

Commonly found in common cold and flu preventative supplements, vitamin C strengthens and speeds up allowed arrangement functionality. Though inquiry does not indicate that vitamin C intake alone can forbid the onset of cold or flu, acceptable daily intake may shorten the elapsing 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 role in wound healing and helps maintain many essential body tissues. It also acts as a strong antioxidant and can repair damage from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can also prevent anemia, since it helps the torso increase assimilation of dietary iron, some other vital mineral that the body cannot spontaneously create.

Foods that contain loftier concentrations of vitamin C have been linked with a lower hazard of cardiovascular disease, like middle attack and stroke. Vitamin C can likewise increase levels of nitric oxide, a compound that widens claret vessels and, in turn, lowers blood pressure. In add-on, regular intake of vitamin C, along with other vitamins, has been linked to a decreased risk for developing historic period-related cataracts, a leading cause of visual impairment in the U.s..

Mutual Sources of Vitamin C

Vitamin C can be easily obtained through the many different foods, including:

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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 outcome in the loss of some of the vitamin content, so it is ideal to ingest them raw, either whole or juiced. Present, in that location are too numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, so that the nutrient can exist easily obtained.

Vitamin C may too be labeled equally "L-ascorbic acrid" in supplement form, and most over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a good source when an private is in demand of a vitamin C boost, supplements are not meant to replace a nutrition rich in naturally derived vitamin C.

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

Vitamin C is a water-soluble vitamin that can be easily flushed out of the torso via urination when it is not needed. Therefore, if the primary source of vitamin C is from naturally occurring foods, it is near-impossible for excess vitamin C to produce side effects. However, taking excessive concentrated vitamin C supplements may pb to diarrhea or stomach upset.

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Since vitamin C-rich foods are so readily available present, symptoms of inadequate vitamin C intake are also rare in the United states of america. However, malnourished individuals tin experience symptoms of vitamin C deficiency over time, including:

Weakness
Fatigue
Anemia
Like shooting fish in a barrel bruising
Joint pain
Skin breakdown
Weakened tooth enamel
Glue 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 tin compromise the immune organisation and make an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may discover 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 dissimilar for anybody, depending on factors such every bit gender, historic period, lifestyle and electric current health status. 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 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 have prior or current medical conditions may too require bigger or smaller dosage levels, every bit recommended past 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 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-assay 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 Arrangement" via Department of Beefcake, Seoul National University College of Medicine (via Springer)