What Is Vitamin C? Vitamin C or also known as ascorbic acid is a water soluble vitamin that works as a powerful antioxidant, it is abundant in most fruits and vegetables, it helps to maintain the connective tissue in the body cells including the bones, blood vessels and skin.
. What Does Vitamin C Do?
Vitamin C has a great importance for the body’s overall health, it helps to repair and regenerate tissues, protect against heart diseases, reduce total and bad LDL cholesterol, helps in the absorption of iron and other minerals, prevent scurvy, researchers also indicated that vitamin C can help in preventing or reducing the risk of several types of cancer by combating the free radicals in the bloodstream as well as neutralizing nitrites (preservative found in packages foods and preserved meets like bacon that lead to the formation of cancer cells).
Vitamin C supplements also help in reducing the duration and severity of seasonal colds and flu, delay or prevent cataract and support the body’s immunity.
. What Are The Symptoms Of Vitamin C Deficiency?
Vitamin C Deficiency may cause joints and muscles pain and weakness, fatigue, bleeding gums, leg rashes, weak immune system, prolonged deficiency of vitamin C can also cause scurvy, a rare but potentially damaging ailment.
. How Much Does an Adult Need?
According to the National Institution of Health NIH, the recommended amount of vitamin C needed daily for adults is:
. How Much Do Children Need.
According to the NIH an adequate amount of vitamin C needed daily for children is.
Infants 0 to 6 month old 40mg.
Infants 7 to 13 month old 50 mg.
Toddlers 1to 3 years old 15 mg.
Children 4 to 8 years old 25 mg.
Children 9 to 13 years old 45 mg.
Male teens 14 to 18 years old 75 mg.
Female teen 14 to 18 years old 65 mg.
. How Do You Get Enough Vitamin C Through Your Food?
It is easy to get all your daily requirements of vitamin C Through your diet as most fruits and especially citrus fruits and most types of vegetables are rich with vitamin C, amongst the richest fruits and vegetables of vitamin C are apple, berries, Broccoli, cabbage, asparagus, dark leafy greens, cauliflower, Melons, fortified foods, bell pepper, guava, kale, spinach, potatoes, tomatoes, etc.
. Are There Risks Of Overdosing On Vitamin C.
When taken through the diet and from supplements, vitamin C is often regarded as safe, however some symptoms of Overdosing on vitamin C were reported that include nausea, diarrhea, heartburn, abdominal cramps and headaches.
For healthy adults the body can only hold and make use of 250 mg per day, any excess get washed away in the urine, however during recovery time from sicknesses or injuries or during oxidative damage that occurs as result of smoking for example the body could use higher dosages.
More than 2000 mg of vitamin C per day may lead to the formation of kidney stones, sever diarrhea and gastritis.
Vitamin C helps in the absorption of iron and other minerals, however high dosages of vitamin C may interfere with the body’s ability to absorb and metabolize the B12 vitamin found in food.
If you are trying to get your daily needs of vitamin C Through foods then opt to consume fresh uncooked or slightly cooler fruits and vegetables that are rich in vitamin C because vitamin C was notified to lose efficiency when exposed to heat higher than 70 degrees so make sure your broccoli, cabbage, spinach, peppers are slightly cooked or completely raw when you eat them.