Study and Review Questions for Class C Operators
Whether in the course of a fizzy drink or flavored lozenges, cold and influenza preventative supplements nigh e'er highlight vitamin C as one of their key ingredients. And then, what's so magical about vitamin C? Besides known as ascorbic acid, vitamin C is critical to living healthily. Since the human torso cannot spontaneously generate this food, vitamin C must instead exist absorbed from exterior sources, such as vitamin supplements or foods that are naturally rich in it.
What Does Vitamin C Do?
Usually found in cold and flu preventative supplements, vitamin C strengthens and speeds up immune arrangement functionality. Though research does not indicate that vitamin C intake alone can forbid the onset of common cold or flu, adequate 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 case, information technology 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 complimentary radicals, which are linked to crumbling effects, and illness vulnerability. Additionally, vitamin C tin besides preclude anemia, since information technology helps the torso increase absorption of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that contain high concentrations of vitamin C accept been linked with a lower take chances of cardiovascular illness, like heart attack and stroke. Vitamin C can also increment levels of nitric oxide, a compound that widens blood vessels and, in turn, lowers blood pressure. In improver, regular intake of vitamin C, along with other vitamins, has been linked to a decreased risk for developing age-related cataracts, a leading crusade of visual damage in the United States.
Common Sources of Vitamin C
Vitamin C can be hands obtained through the many different foods, including:
- Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato plant
- Broccoli
- Red peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may result in the loss of some of the vitamin content, so information technology is ideal to ingest them raw, either whole or juiced. Nowadays, there are also numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, and so that the nutrient can be easily obtained.
Vitamin C may also be labeled as "50-ascorbic acid" in supplement form, and most over-the-counter multivitamins incorporate the recommended daily amount of the vitamin. While information technology is a expert source when an individual is in demand of a vitamin C heave, supplements are non meant to supercede a nutrition rich in naturally derived vitamin C.
What Happens When You Have Too Much — or As well Little — Vitamin C?
Vitamin C is a h2o-soluble vitamin that tin be easily flushed out of the body via urination when it is not needed. Therefore, if the main source of vitamin C is from naturally occurring foods, it is virtually-impossible for excess vitamin C to produce side furnishings. However, taking excessive full-bodied vitamin C supplements may atomic number 82 to diarrhea or stomach upset.
Since vitamin C-rich foods are so readily bachelor present, symptoms of inadequate vitamin C intake are also rare in the United States. However, malnourished individuals can experience symptoms of vitamin C deficiency over fourth dimension, including:
- Weakness
- Fatigue
- Anemia
- Like shooting fish in a barrel bruising
- Joint pain
- Skin breakdown
- Weakened tooth enamel
- Mucilage inflammation
Astringent 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 system and make an private more than 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 physical wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is unlike 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 90 mg for men. Since people who are meaning, breast feeding, smoking or using oral contraceptives have a lower blood level of vitamin C than others, larger doses of vitamin C may exist needed to attain optimal results in these individuals. Those who accept prior or electric current medical conditions may also require bigger or smaller dosage levels, as recommended past their healthcare providers.
Resources 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 Wellness
- "Scurvy" via U.S. Department of Health & Human Services, National Institutes of Health
- "Dietary intake and blood concentrations of antioxidants and the take chances of cardiovascular illness, full cancer, and all-cause bloodshed: a systematic review and dose-response meta-analysis of prospective studies" via The American Periodical of Clinical Nutrition
- "Dietary vitamin and carotenoid intake and risk of historic period-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular System" via Department of Anatomy, Seoul National University College of Medicine (via Springer)
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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