King County C.4.4.1 Example Assessment for a Single Family Residence
Whether in the form of a fizzy drink or flavored lozenges, cold and flu preventative supplements most always highlight vitamin C as one of their central ingredients. So, what's so magical about vitamin C? Also known as ascorbic acid, vitamin C is critical to living healthily. Since the homo body cannot spontaneously generate this nutrient, vitamin C must instead exist absorbed from exterior sources, such as vitamin supplements or foods that are naturally rich in it.
Unremarkably establish in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does non indicate that vitamin C intake lone can foreclose the onset of 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 beingness. For example, 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 damage from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can too prevent anemia, since information technology helps the body increase absorption of dietary fe, another vital mineral that the trunk cannot spontaneously create.
Foods that contain loftier concentrations of vitamin C have been linked with a lower chance of cardiovascular disease, like heart assault and stroke. Vitamin C tin can as well increase levels of nitric oxide, a compound that widens claret vessels and, in turn, lowers blood pressure level. In addition, regular intake of vitamin C, along with other vitamins, has been linked to a decreased gamble for developing age-related cataracts, a leading cause of visual impairment in the United states of america.
Mutual 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
- Red 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. Nowadays, there are also numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, so that the nutrient tin be easily obtained.
Vitamin C may likewise exist labeled as "L-ascorbic acid" in supplement form, and most over-the-counter multivitamins contain 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 Have Too Much — or Too Little — Vitamin C?
Vitamin C is a water-soluble vitamin that can be easily flushed out of the trunk via urination when it is non needed. Therefore, if the master source of vitamin C is from naturally occurring foods, information technology is near-impossible for backlog vitamin C to produce side effects. Nonetheless, taking excessive concentrated vitamin C supplements may lead to diarrhea or breadbasket upset.
Since vitamin C-rich foods are then readily available nowadays, symptoms of inadequate vitamin C intake are also rare in the United States. Nonetheless, malnourished individuals tin experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Joint pain
- Pare breakdown
- Weakened tooth enamel
- Gum inflammation
Astringent vitamin C deficiency is referred to as scurvy. Scurvy tin 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 allowed system and brand an individual more than 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 physical wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is different for everyone, depending on factors such every bit gender, age, lifestyle and current health condition. The recommended daily dosage for vitamin C is at to the lowest degree 75 mg daily for women and ninety 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 current medical conditions may as well crave bigger or smaller dosage levels, equally 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 Common Cold: A Meta-Analysis of 9 Randomized Controlled Trials" via Hindawi, BioMed Inquiry 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 affliction, total cancer, and all-crusade mortality: a systematic review and dose-response meta-analysis of prospective studies" via The American Journal of Clinical Nutrition
- "Dietary vitamin and carotenoid intake and risk of age-related cataract" via The American Journal of Clinical Diet
- "Cardiovascular Organization" via Department of Anatomy, Seoul National Academy 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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