Daily Requirement Of Vitamin C In Human Body
Introduction
Vitamin C, also known as ascorbic acid, is an essential nutrient that your body needs to function properly. It plays a vital role in many bodily functions, including the production of collagen, the absorption of iron, and the immune system's function. Vitamin C is a water-soluble vitamin, which means that your body does not store it, and you need to consume it every day to maintain optimal health.
Recommended Daily Intake
The recommended daily intake of vitamin C varies depending on age, gender, and other factors such as pregnancy or breastfeeding. For most adults, the recommended daily intake is 75-90 mg per day. However, some studies suggest that higher doses of vitamin C may be beneficial for certain health conditions, such as cancer prevention or reducing the severity of the common cold.
Sources of Vitamin C
Vitamin C is found in many fruits and vegetables, including oranges, strawberries, kiwi, red and green peppers, broccoli, and Brussels sprouts. Other sources of vitamin C include fortified cereals and juices, as well as vitamin C supplements.
Benefits of Vitamin C
Vitamin C has many health benefits, including:
- Boosting the immune system
- Reducing the risk of chronic diseases such as heart disease and cancer
- Improving the absorption of iron from plant-based foods
- Reducing inflammation
- Protecting against oxidative stress
Deficiency Symptoms
A vitamin C deficiency can lead to many health problems, including:
- Scurvy
- Anemia
- Weakened immune system
- Delayed wound healing
- Gingivitis
Conclusion
Vitamin C is an essential nutrient that your body needs to function properly. You can get enough vitamin C by eating a balanced diet that includes fruits and vegetables, or by taking vitamin C supplements. If you are concerned about your vitamin C intake, talk to your doctor or a registered dietitian.