Vitamin C is also known as ascorbic acid. It is a water-soluble vitamin. Since your body can not synthesize it, you need to take it externally. You can get it through natural resources like kale, spinach, kiwis, strawberries, oranges, and lemons. But if you fail to meet your body needs, you must take it in the form of supplements.
- The daily recommended intake of vitamin C for females is 75mg, whereas for males it is 90mg.
- Kids who are aged between 1 to 3 years need 15mg of vitamin C per day. Kids aged between 4 to 8 need 25mg of vitamin C daily.
- Adolescents having the ages of 9 to 13 years must get 45mg of ascorbic acid in a day.
- Teenagers aged between 14 to 18 years need 65 to 75mg of vitamin C per day.
- Pregnant women must consume 85mg of ascorbic acid daily. Breastfeeding women should get 120mg of vitamin C per day.
Benefits of vitamin C
Vitamin C has amazing benefits for your body. It shows the following actions to your body.
- Protects you from infections
- Reduces inflammation
- Keeps blood pressure under control
- Boosts your immunity
- Imparts glow to your skin
- Lowers the risk of cancers
- Lowers the exacerbation of gout
- Lowers elevated levels of serum uric acid
- Slows down aging
- Lowers the risk of heart attacks
- Keeps your bones, teeth, and cartilages strong
Vitamin C food sources
You can consume enough vitamin C through fruits and vegetables. However, it is better to eat them raw as vitamin C is heat-labile. If you cook it, it may not give you enough of the right nutrients.
- A half-cup/75mg of red pepper gives 95mg of ascorbic acid that is 158% of the daily value.
- 177ml of orange juice gives 93mg of vitamin C that makes 155% of the daily value.
- Half a cup or 90grams of kiwi fruits gives 64mg of ascorbic acid that constitutes 107% of the daily value.
- Half cup green pepper or 75 grams gives 60mg of vitamin C that gives 100% of the daily value.
- Half a cup or 78mg of cooked broccoli contains 51mg of vitamin C that gives 85% of the daily value.
- Half a cup or 72grams of fresh strawberries yield 49mg of vitamin C, which constitutes 82% of the daily value.
Taking too much vitamin C
You must consume every nutrient in an adequate quantity. Consuming the right amount of vitamin C has amazing benefits for your body. But if you take too much of it, it may result in adverse effects like gastrointestinal cramps, nausea, vomiting, and diarrhea. Also, consuming too much vitamin C can result in too much absorption of iron, which can, in turn, cause hemochromatosis, a condition in which iron deposits around the organs. It is a medical emergency.
According to IOM following are the levels of vitamin C that a person can tolerate according to their age.
- Kids aged 1 to 3 years can tolerate 400mg of vitamin C in a day.
- Kids aged 4 to 8 years can tolerate 650mg of vitamin C in a day.
- Adolescents aged between 9 to 13 years can tolerate 1200mg of vitamin C in a day.
- Teenagers aged 14 to 18 can tolerate 1800mg of vitamin C in a day.
- Adults can tolerate 2000mg of vitamin C in a day.
Conclusion
Vitamin C is a water-soluble vitamin. Its deficiency can cause scurvy- a condition in which bleeding of gum occurs with fatigue, rashes, and bruising. Therefore, you must make sure that you get enough of it. For women, the daily recommended dose is 75mg and for men, it is 90mg. If you fail to get enough of it through natural resources, you can get it through a supplement.
To get enough intake, you need to take it from external sources. It protects your body from many infections, inflammations, and malignancies. You must ensure that you get its right quantity of fruits and vegetables. If not, then take a supplement. However, before starting any supplement you must consult with a healthcare provider first.