How much vitamin c do we need a day
What exactly is vitamin C, and what does it accomplish?
Vitamin C, also known as ascorbic acid, is a water-soluble nutrient that can be found in a variety of foods, including citrus fruits. It functions as an antioxidant in the body, aiding in the protection of cells against the harm produced by free radicals. During the process of converting the food we eat into energy, our systems produce molecules known as free radicals. Free radicals are also present in the environment, and people are exposed to them through cigarette smoke, air pollution, and ultraviolet light from the sun.
Vitamin C is also necessary by the body for the production of collagen, a protein that aids in the healing of wounds. In addition, vitamin C enhances the absorption of iron from plant-based meals and aids in the efficient functioning of the immune system, which helps to keep the body free of sickness.
What amount of vitamin C do I require?
The amount of vitamin C you require on a daily basis is determined on your age. The average daily recommended doses for different ages are listed in milligrammes in the section below (mg).
Amount Recommend for Each Stage of Life
- 40 mg from birth to 6 months
- Infants aged 7 to 12 months
- 50 milligrammes
- Children aged 1 to 3 years: 15 mg
- Children between the ages of 4 and 8 years 25 mg
- Children between the ages of 9 and 13 years 45 mg
- Teens between the ages of 14 and 18 (boys) 75 mg
- Teens between the ages of 14 and 18 (girls) 65 mg
- 90 mg for adults (men)
- 75 mg for adults (women).
- Teens who are pregnant should take 80 mg.
- Pregnant women should take 85 mg.
- Teens who are breast-feeding receive 115 mg.
- Women who are breastfeeding should take 120 mg.
If you smoke, you need add 35 mg to the above figures in order to get your entire recommended daily intake.
Which foods are high in vitamin C?
Citrus fruits, such as oranges and orange juice, are excellent sources of vitamin C.
peppers.
- strawberries.
- blackcurrants.
- broccoli.
- Brussel sprouts are a type of sprout that comes from the cabbage family.
- potatoes.
Fruits and vegetables are the best sources of vitamin C, which is found in abundance in them. You can obtain the needed levels of vitamin C by consuming a range of foods, such as the ones listed below:
The vitamin C-rich foods include citrus fruits (such as oranges and grapefruit) and their juices, as well as red and green peppers and kiwifruit, among other things.
Another source of vitamin C can be found in other fruits and vegetables such as broccoli, strawberries, cantaloupe, baked potatoes, and tomatoes, among others.
Some foods and beverages are fortified with vitamin C, including orange juice. Product labels should be examined in order to determine whether vitamin C has been added to a food product.
Foods that have been stored for an extended period of time or cooked may have a lower vitamin C level. Cooking methods such as steaming or microwaving can help reduce cooking losses. To their advantage, many of the finest food sources of vitamin C, such as fruits and vegetables, are typically consumed uncooked.
What types of vitamin C dietary supplements are available on the market today?
Vitamin C is found in the majority of multivitamins. Vitamin C is also available as a dietary supplement, either on its own or in combination with other nutritional supplements. Vitamin C in dietary supplements is normally in the form of ascorbic acid, but some supplements also contain additional forms of vitamin C, such as sodium ascorbate, calcium ascorbate, various mineral ascorbates, and ascorbic acid with bioflavonoids, which are all beneficial. There has been no conclusive evidence that one type of vitamin C is superior to the other ones.
Is it possible that I'm not receiving enough vitamin C?
The majority of people in the United States consume enough vitamin C through their diet and beverages. Certain categories of people, on the other hand, are more likely than others to experience vitamin C deficiency, including:
People who smoke, as well as those who are exposed to secondhand smoke, are at greater risk of developing cancer, in part because smoking increases the amount of vitamin C required by the body to repair damage produced by free radicals. People who smoke require an additional 35 mg of vitamin C per day in comparison to nonsmokers.
Because cow's milk has very little vitamin C, and heat can destroy vitamin C, babies who are fed evaporated or cooked cow's milk are at risk of malnutrition. Cow's milk should not be given to infants under the age of one year old. Vitamin C is present in sufficient quantities in breast milk and newborn formula.
A group of people who consume only a small variety of foods.
Medical problems such as severe malabsorption, certain cancers, and kidney illness needing hemodialysis are among those who should avoid consuming alcohol.
Was there any consequence if I didn't receive enough vitamin C?
In the United States and Canada, vitamin C deficiency is quite unusual. Scurvy is a disease that affects people who get little or no vitamin C (less than 10 mg per day) over a long period of time. Fibrosis, inflammation of the gums, small red or purple spots on the skin, joint pain, slow wound healing, and corkscrew hairs are all symptoms of scurvy. Aside from these symptoms, other signs of scurvy include depression and swollen, bleeding gums, as well as the loosening or loss of teeth. Scurvy patients may also get anaemia as a result of their illness. Scurvy is a disease that can be lethal if left untreated.
What are some of the health-promoting properties of vitamin C?
Vitamin C is being studied by scientists in order to better understand how it affects health. Here are a few examples of what the findings of this study have revealed.
Cancer prevention and treatment are important.
People who consume large amounts of vitamin C from fruits and vegetables may have a lower chance of developing a variety of cancers, including lung, breast, and colon cancer, among others. Taking vitamin C pills, with or without the addition of additional antioxidants, did not appear to protect people from developing cancer, according to the research.
When it comes to cancer treatment, it is not known if taking high dosages of vitamin C is beneficial or not. The benefits of vitamin C appear to be dependent on the method by which it is delivered to the patient. Oral vitamin C doses are not nearly as effective at raising blood levels of vitamin C as intravenous vitamin C doses administered through injections. A small number of animal and test tube studies have suggested that extremely high blood levels of vitamin C may help to reduce tumours. However, further research is required to discover whether high-dose intravenous vitamin C is beneficial in the treatment of cancer in humans.
Antioxidants such as vitamin C dietary supplements and other antioxidants may have an adverse effect on cancer chemotherapy and radiation therapy. When receiving cancer treatment, it is recommended that patients consult with their oncologist before taking vitamin C or other antioxidant supplements, particularly in high dosages.
Cardiovascular disease is a medical condition that affects the heart and blood vessels.
It appears that those who consume a lot of fruits and vegetables have a lower chance of developing cardiovascular disease. Because oxidative damage is a key cause of cardiovascular disease, researchers believe that the antioxidant content of these meals may be responsible for at least some of the link between these foods and cardiovascular illness. Although experts believe that vitamin C, whether obtained through food or supplements, may help people avoid cardiovascular disease, they aren't certain of that claim. It is also unclear if vitamin C can help those who currently have cardiovascular disease keep their condition from worsening.
Cataracts and age-related macular degeneration (AMD) are two conditions that affect the eyes.
Age-related macular degeneration and cataracts are two of the most common causes of vision loss in older persons. Vitamin C and other antioxidants, according to the latest research, have no effect on the risk of developing AMD. The combination of vitamin C and other nutrients, according to some research, may be able to help halt the advancement of AMD.
Researchers found that older persons with AMD who took a daily dietary supplement containing 500 mg vitamin C, 80 mg zinc, 400 international units vitamin E, 15 milligrammes beta-carotene, and 2 milligrammes copper for around 6 years had a decreased risk of acquiring advanced AMD. It was also found that those who took the dietary supplement had less visual loss than those who did not. People who have the disease or are at risk of developing it may want to discuss the possibility of taking dietary supplements with their doctor.
The association between vitamin C and cataract formation is not well understood at this time. According to some research, persons who consume more vitamin C through their diets had a lower risk of developing cataracts. However, additional research is required to explain this link and evaluate whether vitamin C supplements have an effect on the likelihood of developing cataracts in the eyes.
The common cold is a contagious illness that affects millions of people every year.
Despite the fact that vitamin C has long been considered a cure-all for the common cold, research has found that taking vitamin C supplements does not lessen the likelihood of developing the common cold in the majority of people. People who take vitamin C supplements on a regular basis, on the other hand, may experience slightly shorter colds or slightly milder symptoms when they do get a cold. Taking vitamin C pills after the onset of cold symptoms does not appear to be of any benefit.
Is it possible that vitamin C is harmful?
Taking an excessive amount of vitamin C might result in diarrhoea, nausea, and abdominal cramps. High dosages of vitamin C may increase iron overload and harm bodily tissues in patients who have hemochromatosis, a disorder that causes the body to accumulate an excessive amount of iron in the bloodstream.
The following are the daily upper limits for vitamin C intake, which include intakes from all sources (food, beverages, and supplements), and are given in the following order:
- Upper Limit for the Stage of Life
- From the time of birth to 12 months
- It has not been established.
- 400 mg for children aged one to three years.
- Children between the ages of 4 and 8 years: 650 mg
- Children between the ages of 9 and 13 years: 1,200 mg
- Teens between the ages of 14 and 18
- 1,800 milligrammes
- Adults should take 2,000 mg.
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