Vitamin C is an essential nutrient that you can get from fruits and veggies. Also, the body needs it to make bones, build blood vessels, and keep the skin in good shape.
Vitamin C is ascorbic acid and water-soluble, meaning the body can only store a small amount at once. Because of this, the body needs vitamin C every day.
Sources
Citrus fruits: Of all citrus fruits, oranges have the most vitamins, but grapefruit, lemons, and limes can also help you get what you need for the day. In a cup of chopped red peppers, there are 190 milligrams of these vitamins, while in a half-cup of chopped yellow peppers, there are 155 milligrams.
Dark green vegetables: Brussels sprouts and broccoli are two examples of dark green vegetables full of this vitamin.
Tomatoes: Sun-dried tomatoes, which have about 40 milligrams per 100 grams, have the most of this vitamin. For example, there are 28.78 milligrams in a medium red tomato and 23.4 milligrams in a medium green tomato.
Kiwi fruit: This sweet little fruit has 132 milligrams of vitamin C, almost twice as much as oranges
Recommendation
The National Institute of Health says that mature adults over the age of 19 should take: • Men, 90 mg daily; • Women, 75 mg per day; • Pregnant women, 85 mg per day; • Breastfeeding women, 120 mg daily.
Adequate Intakes (AIs) are what the NIH recommends for kids:
• Babies aged 0 to 6 months: 40 mg per day. • Babies aged 7 to 12 months: 50 mg per day.
RDAs for vitamin C for teens and children are • Toddlers ages 1–3: 15 mg per day • Children ages 4–8: 25 mg per day • Children ages 9–13: 45 mg per day • Young adults ages 14–18: 75 mg per day • Female teens ages 14–18: 65 mg per day.
Importance
Wound healing: Collagen contains vitamin C, a protein that is an integral part of connective tissue and helps wounds heal. Because of this, wound healing can’t happen without this vitamin.
Immune System: Vitamin C helps the immune system fight diseases and infections. Insufficiency of this vitamin weakens your immune system, and you’re more likely to get sick.
For teeth, bones, and cartilage: It helps fix and keep bones, teeth, and cartilage in good shape (the rubbery material that covers the ends of bones). People with osteoarthritis might also lose less cartilage if they take vitamin C.
Side Effects
Vitamin C pills taken by mouth are usually safe when taken correctly. But if you take too much of this vitamin, you might get sick, throw up, or have diarrhea; have heartburn; stomach pains or bloating; feel tired or sleepy; or even have trouble sleeping; get a headache; flush, or have a headache.
Some people who take vitamin C by mouth can get kidney stones, especially if they take a lot of it. Also, if you take more than 2,000 milligrams of oral supplements daily for a long time, you are more likely to have serious side effects.
Before getting any medical tests, tell your doctor you are taking these vitamin supplements. High levels of vitamin C could change the results of some tests like tests to see if stool contains blood or to check for diabetes.
Deficiency symptoms of Vitamin C
The main sign of a lack of this vitamin is scurvy. But besides scurvy, there are other things to watch out for:
• Fatigue • Slow healing of wounds • Constant pain • Swelling • Weakened bones • Low immune function • Hairs that look like corkscrews
Weight gain, rough, dry skin, shortness of breath, weakened blood vessels, depression, bleeding gums, loss of teeth, anemia, bruises easily, and red spots.
Summary
Vitamin C has been used to treat a lot of different diseases. For example, it is used to shorten the length and severity of the common cold. Of course, the best source is food, but if you need to, a supplement can help you reach your goals. Before you take one, talk to your doctor. The right dose depends on several things; this vitamin can affect how some drugs work.
Where to Buy?
You can find it at grocery stores, health food stores, and online.
DISCLAIMER OF MEDICINE
This information is not meant to provide medical advice or replace a personal physician’s advice or treatment. All readers of this information, especially those taking prescription or over-the-counter medications, should check with their doctors before initiating any nutrition, supplement, or lifestyle program. In addition, the statements and goods on this website have not been evaluated by the Food and Drug Administration.
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