Maximum Amount Of Vitamin C In A Day
Vitamin C, also known as ascorbic acid, is an essential nutrient that our body needs to function properly. It helps in the growth, development, and repair of all body tissues. Since our body cannot produce this vitamin on its own, we need to obtain it through our diet or supplements. However, like all good things, too much of it can be harmful. In this article, we will discuss the maximum amount of vitamin C that one should consume in a day.
What is the recommended dietary allowance (RDA) for Vitamin C?
The Recommended Dietary Allowance (RDA) for vitamin C varies according to age, gender, and life stage. The RDA for vitamin C is:
- Infants (0-6 months): 40 milligrams (mg)/day
- Infants (7-12 months): 50 mg/day
- Children (1-3 years): 15 mg/day
- Children (4-8 years): 25 mg/day
- Children (9-13 years): 45 mg/day
- Teens (14-18 years): 65-75 mg/day
- Adults (19 years and older): 75-90 mg/day for men; 75 mg/day for women
- Pregnant women: 85 mg/day
- Breastfeeding women: 120 mg/day
It is important to note that these are just the minimum amounts required for our body to function properly. Consuming more than the RDA does not necessarily mean more benefits.
What happens if you consume too much Vitamin C?
Consuming too much vitamin C can lead to several health problems. Some of the symptoms of vitamin C overdose include:
- Diarrhea
- Nausea and vomiting
- Stomach cramps
- Headache
- Insomnia
- Heartburn
- Flushing of the face
Excessive intake of vitamin C can also lead to the formation of kidney stones in some individuals. Furthermore, people with certain medical conditions, such as kidney disease and hemochromatosis, should be cautious about their vitamin C intake.
What are the best sources of Vitamin C?
Vitamin C is found in a wide variety of fruits and vegetables. Some of the best sources of vitamin C include:
- Oranges and orange juice
- Grapefruit and grapefruit juice
- Kiwi fruit
- Strawberries
- Mango
- Papaya
- Pineapple
- Tomatoes
- Red and green peppers
- Broccoli
- Brussels sprouts
- Cauliflower
- Spinach and other leafy greens
It is always better to obtain vitamin C through a balanced diet rather than supplements. However, if you are unable to meet your vitamin C requirements through your diet, you can take supplements after consulting your doctor.
Conclusion
Vitamin C is an essential nutrient that our body needs to function properly. However, like all good things, too much of it can be harmful. The recommended dietary allowance (RDA) for vitamin C varies according to age, gender, and life stage. Consuming too much vitamin C can lead to several health problems. It is important to obtain vitamin C through a balanced diet rather than supplements. However, if you are unable to meet your vitamin C requirements through your diet, you can take supplements after consulting your doctor.