Recommended Daily Allowance Of Vitamin C For Adults
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a crucial role in maintaining a healthy body. It is an essential nutrient that the body cannot produce on its own, and therefore must be obtained through a balanced diet or supplements. In this article, we will discuss the recommended daily allowance of vitamin C for adults.
What is the recommended daily allowance of vitamin C for adults?
The recommended daily allowance of vitamin C for adults is 65 to 90 milligrams per day. However, certain groups of people may require higher amounts of vitamin C, including smokers, pregnant women, and those with certain medical conditions.
Smokers require an additional 35 milligrams of vitamin C per day to combat the oxidative stress caused by smoking. Pregnant and breastfeeding women require an additional 35 to 40 milligrams of vitamin C per day to support the growth and development of their baby.
What are the benefits of vitamin C?
Vitamin C has numerous health benefits for the body. It is a powerful antioxidant that helps protect the body against damage caused by free radicals. It also plays a crucial role in collagen synthesis, which is essential for healthy skin, bones, and connective tissue.
Vitamin C also helps boost the immune system, which can help prevent and fight off infections. It also helps the body absorb iron from plant-based sources, which is important for preventing anemia.
What are the best food sources of vitamin C?
The best food sources of vitamin C include citrus fruits, such as oranges and grapefruits, as well as strawberries, kiwi, papaya, and pineapple. Other good sources of vitamin C include bell peppers, broccoli, Brussels sprouts, and tomatoes.
While it is important to get vitamin C from food sources, supplements can also be a convenient way to ensure adequate intake. However, it is important to talk to a healthcare professional before starting any new supplements.
What are the risks of taking too much vitamin C?
Taking too much vitamin C can cause a variety of side effects, including diarrhea, stomach cramps, and nausea. In rare cases, high doses of vitamin C can lead to more serious side effects, such as kidney stones.
It is important to stick to the recommended daily allowance of vitamin C to avoid these side effects. If you are considering taking a vitamin C supplement, talk to a healthcare professional to determine the appropriate dose.
Conclusion
Vitamin C is an essential nutrient that plays a crucial role in maintaining a healthy body. The recommended daily allowance of vitamin C for adults is 65 to 90 milligrams per day, but certain groups of people may require higher amounts. It is important to get vitamin C from food sources whenever possible, but supplements can also be a convenient way to ensure adequate intake. However, it is important to talk to a healthcare professional before starting any new supplements.