Everything You Need To Know About Vitamin C
Introduction
Vitamin C is a water-soluble vitamin that plays a vital role in maintaining good health. It is also known as ascorbic acid and is present in many fruits and vegetables. Our bodies do not produce vitamin C, so we need to get it from our diet.
Benefits of Vitamin C
Vitamin C has many benefits, including:
- Boosting our immune system
- Helping our body absorb iron from plant-based foods
- Reducing the risk of chronic diseases
- Improving our skin health
- Lowering our blood pressure
Sources of Vitamin C
Vitamin C is found in many fruits and vegetables, including:
- Oranges
- Strawberries
- Kiwi fruits
- Red and green peppers
- Broccoli
- Brussels sprouts
It is important to note that cooking can destroy some of the vitamin C in these foods, so it is best to eat them raw or lightly cooked.
Recommended Daily Intake of Vitamin C
The recommended daily intake of vitamin C varies depending on age and gender. The recommended daily intake for adults is:
- Men: 90 mg
- Women: 75 mg
- Pregnant women: 85 mg
- Breastfeeding women: 120 mg
Vitamin C Deficiency
Vitamin C deficiency can lead to a condition called scurvy, which is rare in developed countries. Symptoms of scurvy include:
- Weakness and fatigue
- Bleeding gums
- Muscle and joint pain
- Swollen and painful joints
- Easy bruising
Can We Take Too Much Vitamin C?
Consuming too much vitamin C can lead to digestive issues such as diarrhea and stomach cramps. It is important to stick to the recommended daily intake of vitamin C.
Conclusion
Vitamin C is an essential nutrient that plays a vital role in maintaining good health. It is found in many fruits and vegetables and is best consumed raw or lightly cooked. The recommended daily intake varies depending on age and gender, and it is important to stick to the recommended amount to avoid any adverse effects.