Vitamin C is a vital nutrient that our body needs to function properly.

It plays a crucial role in maintaining a healthy immune system, fighting off infections, absorbing iron, and the production of collagen, which is important for skin health and wound healing. Yet, our body cannot produce or store Vitamin C, which means we must obtain it from our diet. But, how much Vitamin C do we really need to consume to maintain good health?.

Recommended Daily Intake of Vitamin C

The amount of Vitamin C that we need daily depends on various factors such as age, gender, and overall health status. The recommended daily intake (RDI) of Vitamin C is often measured in milligrams (mg) and differs according to the following:.

Age Group

Children (1-3 years) – 15 mg
Children (4-8 years) – 25 mg
Children (9-13 years) – 45 mg
Adolescents (14-18 years) – 65-75 mg
Adults (19 years and over) – 75-90 mg
Pregnant Women – 85 mg
Breastfeeding Women – 120 mg

Gender

Women require slightly higher amounts of Vitamin C than men.

Health Status

Individuals who have certain health conditions such as smoking, alcoholism, and illnesses such as cancer or gastrointestinal illnesses may require higher amounts of Vitamin C.

Additionally, individuals who have undergone surgery or injury may need more Vitamin C for the healing process.

Is it possible to consume too much Vitamin C?

While it is important to get enough Vitamin C in our diet, consuming too much of it can also have negative effects on our bodies. Excessive intake of Vitamin C can cause stomach discomfort, diarrhea, and nausea.

Additionally, taking high doses of Vitamin C supplements over a prolonged period of time can increase the risk of developing kidney stones.

It is always best to get our nutrients from a healthy and balanced diet as opposed to solely relying on supplements. Supplemental intake of Vitamin C should always be consulted with a healthcare professional.

Food Sources of Vitamin C

Vitamin C can be found in various fruits and vegetables, making it easy to incorporate it into our daily diet. The following are some examples of food sources of Vitamin C:.

Oranges – 70 mg per medium-sized fruit
Strawberries – 56 mg per cup
Broccoli – 81 mg per cup
Kiwi – 64 mg per medium-sized fruit
Red bell peppers – 152 mg per cup
Tomatoes – 23 mg per medium-sized tomato
Spinach – 8 mg per cup
Papaya – 88 mg per medium-sized fruit
Guava – 126 mg per medium-sized fruit
Kale – 80 mg per cup

In Summary

Vitamin C is a crucial nutrient that is essential for maintaining optimal health. The amount of Vitamin C that we need daily depends on various factors such as age, gender, and overall health status.

Getting enough Vitamin C from our diet can be easily achieved by incorporating a variety of fruits and vegetables into our meals. However, excessive intake of Vitamin C can also have negative effects on our body, so it is essential to consume it in moderation.