Vitamin C is a crucial vitamin required by our body for various body functions. It is an essential nutrient that is vital in keeping our body healthy.
Also known as ascorbic acid, Vitamin C helps in repairing tissues, boosts immunity, and keeps our skin healthy. However, many people do not get the recommended amount of Vitamin C in their diet.
This article will discuss the recommended daily intake of Vitamin C, the effects of Vitamin C deficiency, and how to ensure that we get the required amount of Vitamin C in our diet.
Why Is Vitamin C Important?
Vitamin C is a powerful antioxidant that can fight free radicals in our body. Free radicals are unstable molecules that can cause damage to our body cells, leading to serious health issues.
Vitamin C helps in reducing the damage caused by free radicals, thereby preventing diseases like cancer and heart disease.
Vitamin C also plays a crucial role in the synthesis of collagen, a protein that is essential for wound healing and healthy skin. It also helps in boosting immunity, reducing inflammation, and improving iron absorption from plant-based sources.
Vitamin C deficiency can lead to scurvy, a disease that can cause symptoms like bleeding gums, joint pain, and fatigue.
Recommended Daily Intake of Vitamin C
The recommended daily intake of Vitamin C varies by age and gender. The National Institutes of Health – Office of Dietary Supplements recommends the following:.
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How much Vitamin C do we really need?
- Infants (0 to 12 months): 40 mg
- Children (1 to 8 years): 15 to 25 mg
- Adolescents (9 to 13 years): 45 to 65 mg
- Teens (14 to 18 years): 65 to 75 mg for boys and 65 mg for girls
- Adults (19 years and older): 75 to 90 mg for men and 75 mg for women
- Pregnant women: 85 mg
- Breastfeeding women: 120 mg
How to Ensure Adequate Intake of Vitamin C
The best way to ensure that we get the required amount of Vitamin C is through a balanced diet. Fruits and vegetables are good sources of Vitamin C.
Citrus fruits like oranges and lemons, and vegetables like red bell peppers, broccoli, and Brussels sprouts are excellent sources of Vitamin C. Other sources include papaya, strawberries, kiwi, and green leafy vegetables like spinach and kale.
It is important to note that Vitamin C is sensitive to heat and air. To ensure that we get the maximum amount of Vitamin C from our food, it is recommended to eat them raw or steamed. Overcooking or boiling can destroy the Vitamin C content of the food.
Supplements
In addition to a diet rich in Vitamin C, supplements can also help in meeting the daily recommended intake of the vitamin. Vitamin C supplements come in various forms like tablets, capsules, and gummies.
It is important to note that too much Vitamin C can lead to health issues like diarrhea, nausea, and stomach cramps.
Conclusion
Vitamin C is an essential vitamin required by our body for various body functions. A balanced diet rich in fruits and vegetables can provide the required amount of Vitamin C.
In case of deficiency, supplements can also be taken to meet the daily recommended intake. It is important to note that too much Vitamin C can also lead to health issues. Therefore, it is important to ensure that we get the recommended amount of Vitamin C for optimal health.
