Do you know how much vitamin c you are taking per day? Vitamin c is a water-soluble vitamin that improves health and helps the body absorb iron. And increasing your daily vitamin c intake is important to prevent side effects. You should also include vitamin c foods in your diet and consume them regularly.
Our bodies cannot make vitamin C on their own. That's why you should consistently eat vitamin c foods in your regular meals or get them as a dietary supplement. And eating vegetables or fruits like oranges, strawberries, red peppers, or broccoli on a regular basis can help you get your daily vitamin C intake.
What is Vitamin C?
Vitamin C, also called ascorbic acid, is a water-soluble substance present in vegetables and fruits. And since vitamin C cannot be produced by the body on its own, it must be supplied through food every day. There are also several vitamin c products marketed as dietary supplements.
Why do we need vitamin c?
Maintain healthy skin
Vitamin C plays an important role in maintaining healthy skin. And vitamin c helps wounds heal because it keeps you producing collagen.
Has strong antioxidant properties
Because vitamin c has powerful antioxidant properties, it protects against cell damage caused by oxidative stress. And vitamin c helps protect skin from damage caused by UV rays.
Protects against infection
Vitamin C boosts immune function, keeping the body healthy and protecting it from infection. That's why it's important to stick to your daily vitamin c intake.
Prevents scurvy
A long-term lack of daily vitamin C intake increases the risk of developing scurvy. Scurvy is a disease caused by an increase in the body's demand due to bacterial infection when there is a lack of vitamin C in food.
Daily Vitamin C requirement by Age
Each individual's daily vitamin c intake may vary. But on average, your daily intake of vitamin c is:
- 0-6 months: 40 mg males, 40 mg females
- 7-12 months: 50 mg males, 50 mg females
- 1-3 years: 15 mg males, 15 mg females
- 4-8 years: 25 mg for males, 25 mg for females
- 9 to 13 years: 45 mg for males, 45 mg for females
- 14 to 18 years old: 75 mg for men, 65 mg for women
- 19+: 90 mg for men, 75 mg for women
- Pregnant women: 85 mg
- Breastfeeding women: 120mg
What are the benefits of vitamin c?
Vitamin c is a water-soluble vitamin found in a variety of fruits and vegetables. And while vitamin c is thought to be found in citrus fruits, tomatoes, broccoli, cauliflower, and red peppers contain more.
In addition, when your daily vitamin c intake is met, it boosts your immune system to its peak and protects your body from damage caused by free radicals. And by producing collagen, it can help heal wounds and keep your skin young and healthy.
Protects cells
Vitamin C is an antioxidant that protects cells from damage caused by harmful substances called free radicals. And vitamin C combines with free radicals to neutralize them and prevent damage to body tissues.
Produces collagen
Collagen is the body's main structural protein and plays an essential role in helping your internal organs and connective tissue function properly. And vitamin C helps sustain collagen production, which helps maintain healthy skin, blood vessels and bones.
Boosts immunity
Vitamin C boosts immunity and protects against infections from many diseases. And while it may not prevent you from catching a cold, vitamin c may help relieve cold symptoms.
Heals wounds
When injured or injured, vitamin c plays an important role in speedy healing and recovery.
Absorbs iron
People who are anemic due to iron deficiency may benefit from increasing their daily intake of vitamin c. This is because vitamin c helps the body absorb iron from plant sources, which is difficult for the body to use.
What happens if you take too much vitamin C?
Vitamin C is a water-soluble substance, so if you take a lot of it, most of it is excreted in the urine. This is because the body does not store enough vitamin C. That's why consuming too much vitamin c won't have a significant impact on your health.
However, dietary supplements selling high doses of vitamin c may be different. Some dietary supplements are marketed with 1,000 to 3,000 mg of vitamin c per day. Continuing to take these products can cause stomach cramps, vomiting, heartburn, headaches, nausea and insomnia. The reason for this is due to the osmotic effect of vitamin c, which is not absorbed from the stomach.
Excessive vitamin c intake can also interfere with the absorption of iron and increase the risk of damaging body tissues.