Recommended Daily Intake Of Vitamin C For Adults
Introduction
Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a vital role in maintaining good health. It helps in the growth and repair of tissues, as well as the production of collagen, which is an important protein that forms the connective tissues in the body. It is also a powerful antioxidant that helps to protect the body from harmful free radicals that can cause damage to cells and lead to chronic diseases.
What Is The Recommended Daily Intake Of Vitamin C?
According to the National Institutes of Health (NIH), the recommended daily intake of vitamin C for adults is 75-90 milligrams per day for women and men, respectively. However, certain factors such as smoking, pregnancy, breastfeeding, and illness may increase the body's need for vitamin C.
Food Sources Of Vitamin C
Vitamin C is found in a variety of fruits and vegetables. Some of the best sources of vitamin C include:
- Oranges
- Grapefruits
- Lemons
- Limes
- Kiwis
- Strawberries
- Blueberries
- Blackcurrants
- Mangoes
- Papayas
- Pineapples
- Tomatoes
- Red and green peppers
- Broccoli
- Brussels sprouts
- Spinach
Vitamin C Supplements
If you are unable to get enough vitamin C from your diet, you may consider taking vitamin C supplements. However, it is important to consult with your healthcare provider before taking any supplements, as high doses of vitamin C can cause side effects such as diarrhea, nausea, and stomach cramps.
The Benefits Of Vitamin C
Vitamin C has numerous health benefits, some of which include:
- Boosting the immune system
- Reducing the risk of chronic diseases such as heart disease and cancer
- Helping to lower blood pressure
- Improving iron absorption
- Protecting against age-related macular degeneration
- Reducing the risk of gout
The Risks Of Vitamin C Deficiency
A deficiency in vitamin C can lead to a number of health problems, such as:
- Scurvy
- Anemia
- Weak immune system
- Poor wound healing
Conclusion
Vitamin C is an important nutrient that is essential for good health. It is found in a variety of fruits and vegetables, and can also be taken as a supplement. The recommended daily intake of vitamin C for adults is 75-90 milligrams per day for women and men, respectively. If you are unable to get enough vitamin C from your diet, or have a medical condition that requires more, talk to your healthcare provider about taking supplements.