Vitamin C is a vital nutrient that your physique wants for a lot of essential features, resembling boosting your immune system, therapeutic wounds, and defending your cells from harm. Whereas your physique cannot produce vitamin C by itself, you may get it from the meals you eat. However how a lot vitamin C do you want per day to remain wholesome?
The advisable every day consumption of vitamin C for adults is 65 to 90 milligrams (mg). Nevertheless, some individuals might have extra vitamin C, resembling people who smoke, individuals with sure medical situations, and people who find themselves uncovered to excessive ranges of air pollution.
On this article, we’ll talk about the significance of vitamin C, how a lot you want per day, and the perfect meals sources of vitamin C.
how a lot vitamin c per day
Listed here are 8 essential factors about how a lot vitamin C you want per day:
- Beneficial consumption: 65-90 mg/day
- Increased wants: People who smoke, sure medical situations
- Immune system booster
- Wound therapeutic
- Cell safety
- Meals sources: Citrus fruits, berries, leafy greens
- Dietary supplements: Seek the advice of healthcare supplier
- Extra: Uncommon, might trigger uncomfortable side effects
Vitamin C is a vital nutrient that performs many essential roles in your physique. Getting sufficient vitamin C is essential for sustaining good well being.
Beneficial consumption: 65-90 mg/day
The advisable every day consumption of vitamin C for adults is 65 to 90 milligrams (mg). This quantity is sufficient to meet the wants of most wholesome individuals. Nevertheless, some individuals might have extra vitamin C, resembling:
- People who smoke
- Folks with sure medical situations, resembling most cancers, coronary heart illness, and diabetes
- People who find themselves uncovered to excessive ranges of air pollution
If you happen to fall into considered one of these classes, it’s possible you’ll want to speak to your physician about taking a vitamin C complement. Nevertheless, it is essential to notice that getting an excessive amount of vitamin C can be dangerous. The higher restrict for vitamin C consumption is 2,000 mg per day. Taking greater than this quantity could cause uncomfortable side effects resembling nausea, diarrhea, and kidney stones.
One of the best ways to get vitamin C is from meals sources. Vitamin C is discovered in lots of vegetables and fruit, together with citrus fruits, berries, leafy greens, and tomatoes. You can even get vitamin C from fortified meals, resembling some breakfast cereals and fruit juices.
If you happen to’re involved about getting sufficient vitamin C, discuss to your physician. They may help you identify if you have to take a vitamin C complement.
Vitamin C is a vital nutrient that performs many essential roles in your physique. Getting sufficient vitamin C is essential for sustaining good well being. By following the advisable every day consumption of vitamin C, you may assist be certain that you are getting the vitamins you have to keep wholesome.
Increased wants: People who smoke, sure medical situations
Some individuals might have extra vitamin C than the advisable every day consumption of 65 to 90 mg. This contains:
- People who smoke: Smoking depletes vitamin C ranges within the physique. People who smoke might have as much as twice the advisable every day consumption of vitamin C.
- Folks with sure medical situations: Sure medical situations, resembling most cancers, coronary heart illness, and diabetes, can enhance the physique’s want for vitamin C. Folks with these situations might must take a vitamin C complement.
As well as, people who find themselves uncovered to excessive ranges of air pollution may additionally want extra vitamin C. Air pollution can harm cells and tissues, and vitamin C may help to guard towards this harm.
If you happen to fall into considered one of these classes, it’s possible you’ll want to speak to your physician about taking a vitamin C complement. Nevertheless, it is essential to notice that getting an excessive amount of vitamin C can be dangerous. The higher restrict for vitamin C consumption is 2,000 mg per day. Taking greater than this quantity could cause uncomfortable side effects resembling nausea, diarrhea, and kidney stones.
One of the best ways to get vitamin C is from meals sources. Vitamin C is discovered in lots of vegetables and fruit, together with citrus fruits, berries, leafy greens, and tomatoes. You can even get vitamin C from fortified meals, resembling some breakfast cereals and fruit juices.
If you happen to’re involved about getting sufficient vitamin C, discuss to your physician. They may help you identify if you have to take a vitamin C complement.
Immune system booster
Vitamin C is a vital nutrient for a wholesome immune system. It helps your physique combat off infections by:
- Producing white blood cells: White blood cells are cells that combat off an infection. Vitamin C helps your physique produce extra white blood cells.
- Defending cells from harm: Vitamin C is an antioxidant that helps defend cells from harm brought on by free radicals. Free radicals are unstable molecules that may harm cells and result in illness.
- Serving to wounds heal: Vitamin C is critical for the manufacturing of collagen, a protein that helps wounds heal.
- Decreasing irritation: Vitamin C has anti-inflammatory properties that may assist cut back irritation within the physique.
Getting sufficient vitamin C is essential for sustaining a wholesome immune system. By following the advisable every day consumption of vitamin C, you may assist be certain that your immune system is functioning correctly.
Wound therapeutic
Vitamin C is important for wound therapeutic. It helps your physique:
- Produce collagen: Collagen is a protein that’s crucial for the formation of recent tissue. Vitamin C helps your physique produce extra collagen.
- Kind new blood vessels: New blood vessels have to be fashioned with a view to deliver oxygen and vitamins to the wound website. Vitamin C helps your physique type new blood vessels.
- Combat an infection: Vitamin C helps your physique combat off an infection, which may help to forestall the wound from changing into contaminated.
- Scale back irritation: Vitamin C has anti-inflammatory properties that may assist cut back irritation within the wound space.
Getting sufficient vitamin C is essential for correct wound therapeutic. By following the advisable every day consumption of vitamin C, you may assist be certain that your wounds heal correctly and rapidly.
Cell safety
Vitamin C is a robust antioxidant that helps defend cells from harm brought on by free radicals. Free radicals are unstable molecules that may harm cells and result in illness. Vitamin C helps to neutralize free radicals and forestall them from inflicting harm.
Vitamin C additionally helps to guard cells from harm brought on by irritation. Irritation is a pure response to harm or an infection, however continual irritation can harm cells and result in illness. Vitamin C has anti-inflammatory properties that may assist to scale back irritation and defend cells from harm.
As well as, vitamin C is critical for the manufacturing of collagen, a protein that’s present in connective tissue all through the physique. Collagen helps to carry cells collectively and offers energy and construction to tissues. Vitamin C additionally helps to guard cells from harm brought on by ultraviolet (UV) radiation from the solar.
Getting sufficient vitamin C is essential for safeguarding cells from harm. By following the advisable every day consumption of vitamin C, you may assist be certain that your cells are protected against harm and that your physique is functioning correctly.
Vitamin C is a vital nutrient that performs many essential roles within the physique. It is very important get sufficient vitamin C every day to take care of good well being.
Meals sources: Citrus fruits, berries, leafy greens
Vitamin C is discovered in lots of vegetables and fruit, however a few of the finest sources embody:
- Citrus fruits: Oranges, grapefruits, lemons, and limes are all glorious sources of vitamin C. One medium orange offers about 64 mg of vitamin C, which is greater than 100% of the advisable every day consumption.
- Berries: Berries, resembling strawberries, blueberries, and raspberries, are additionally good sources of vitamin C. One cup of strawberries offers about 85 mg of vitamin C, whereas one cup of blueberries offers about 14 mg of vitamin C.
- Leafy greens: Leafy greens, resembling kale, spinach, and collard greens, are additionally good sources of vitamin C. One cup of kale offers about 80 mg of vitamin C, whereas one cup of spinach offers about 28 mg of vitamin C.
Different good sources of vitamin C embody tomatoes, bell peppers, potatoes, and broccoli. You can even get vitamin C from fortified meals, resembling some breakfast cereals and fruit juices.
It is very important be aware that vitamin C is a water-soluble vitamin, which implies that it isn’t saved within the physique. Due to this fact, you will need to eat meals that include vitamin C daily.
By consuming quite a lot of vegetables and fruit, you may simply get the vitamin C you have to preserve good well being.
Dietary supplements: Seek the advice of healthcare supplier
Usually, you may get all of the vitamin C you want from meals sources. Nevertheless, there are some individuals who might must take a vitamin C complement. This contains individuals who:
- Smoke
- Have sure medical situations, resembling most cancers, coronary heart illness, or diabetes
- Are uncovered to excessive ranges of air pollution
- Have a malabsorption dysfunction, resembling Crohn’s illness or ulcerative colitis
If you happen to suppose it’s possible you’ll want a vitamin C complement, you will need to discuss to your physician. They may help you identify in the event you want a complement and advocate the proper dosage for you.
Vitamin C dietary supplements can be found in quite a lot of types, together with tablets, capsules, and gummies. It is very important select a complement that’s third-party examined to make sure that it meets high quality requirements.
It is usually essential to notice that taking an excessive amount of vitamin C might be dangerous. The higher restrict for vitamin C consumption is 2,000 mg per day. Taking greater than this quantity could cause uncomfortable side effects resembling nausea, diarrhea, and kidney stones.
Due to this fact, you will need to discuss to your physician earlier than taking a vitamin C complement. They may help you identify in the event you want a complement and advocate the proper dosage for you.
Extra: Uncommon, might trigger uncomfortable side effects
Vitamin C is a water-soluble vitamin, which implies that it isn’t saved within the physique. Due to this fact, it’s uncommon to get an excessive amount of vitamin C from meals sources alone. Nevertheless, it’s attainable to get an excessive amount of vitamin C from dietary supplements.
- Nausea and diarrhea: Taking an excessive amount of vitamin C could cause nausea, diarrhea, and different digestive issues.
- Kidney stones: Taking excessive doses of vitamin C for an extended time frame can enhance the danger of kidney stones.
- Headache and insomnia: Some individuals might expertise headache and insomnia in the event that they take an excessive amount of vitamin C.
- Interactions with medicines: Vitamin C can work together with sure medicines, resembling blood thinners and antacids. Due to this fact, you will need to discuss to your physician earlier than taking a vitamin C complement if you’re taking any medicines.
The higher restrict for vitamin C consumption is 2,000 mg per day. Taking greater than this quantity can enhance the danger of uncomfortable side effects. Due to this fact, you will need to persist with the advisable every day consumption of vitamin C and to speak to your physician earlier than taking a vitamin C complement.
FAQ
Listed here are some continuously requested questions on vitamin C consumption:
Query 1: How a lot vitamin C do I want per day?
Reply: The advisable every day consumption of vitamin C for adults is 65 to 90 milligrams (mg). Nevertheless, some individuals might have extra vitamin C, resembling people who smoke, individuals with sure medical situations, and people who find themselves uncovered to excessive ranges of air pollution.
Query 2: What are the perfect meals sources of vitamin C?
Reply: A number of the finest meals sources of vitamin C embody citrus fruits, berries, leafy greens, tomatoes, bell peppers, potatoes, and broccoli.
Query 3: Can I get an excessive amount of vitamin C?
Reply: It’s uncommon to get an excessive amount of vitamin C from meals sources alone. Nevertheless, it’s attainable to get an excessive amount of vitamin C from dietary supplements. Taking greater than 2,000 mg of vitamin C per day can enhance the danger of uncomfortable side effects, resembling nausea, diarrhea, kidney stones, headache, and insomnia.
Query 4: Ought to I take a vitamin C complement?
Reply: Usually, you may get all of the vitamin C you want from meals sources. Nevertheless, there are some individuals who might must take a vitamin C complement, resembling people who smoke, individuals with sure medical situations, and people who find themselves uncovered to excessive ranges of air pollution. If you happen to suppose it’s possible you’ll want a vitamin C complement, discuss to your physician.
Query 5: What are the uncomfortable side effects of taking an excessive amount of vitamin C?
Reply: Taking an excessive amount of vitamin C could cause uncomfortable side effects resembling nausea, diarrhea, kidney stones, headache, and insomnia.
Query 6: How can I be sure I am getting sufficient vitamin C?
Reply: One of the best ways to get sufficient vitamin C is to eat quite a lot of vegetables and fruit, particularly citrus fruits, berries, and leafy greens. You can even get vitamin C from fortified meals, resembling some breakfast cereals and fruit juices. If you happen to suppose it’s possible you’ll want a vitamin C complement, discuss to your physician.
Query 7: What are some ideas for getting extra vitamin C in my weight loss plan?
Reply: Listed here are some ideas for getting extra vitamin C in your weight loss plan:
- Add citrus fruits to your breakfast cereal or yogurt.
- Snack on berries, resembling strawberries, blueberries, and raspberries.
- Add leafy greens, resembling kale, spinach, and collard greens, to your salads, sandwiches, and smoothies.
- Roast greens, resembling tomatoes, bell peppers, and broccoli, and add them to your meals.
- Drink orange juice or grapefruit juice for breakfast or as a snack.
Closing Paragraph: By following the following tips, you may simply get the vitamin C you have to preserve good well being.
Along with consuming a nutritious diet, there are a number of different issues you are able to do to ensure you’re getting sufficient vitamin C, resembling taking a vitamin C complement in the event you want it and avoiding smoking.
Suggestions
Listed here are a number of ideas for getting sufficient vitamin C in your weight loss plan:
Tip 1: Eat quite a lot of vegetables and fruit.
One of the best ways to get sufficient vitamin C is to eat quite a lot of vegetables and fruit, particularly citrus fruits, berries, and leafy greens. These meals are all good sources of vitamin C.
Tip 2: Add citrus fruits to your breakfast cereal or yogurt.
A good way to start out your day with a lift of vitamin C is so as to add citrus fruits to your breakfast cereal or yogurt. You can even add berries, resembling strawberries, blueberries, and raspberries, that are additionally good sources of vitamin C.
Tip 3: Snack on vegetables and fruit all through the day.
Snacking on vegetables and fruit is a good way to get your every day dose of vitamin C. Some wholesome snacks which might be excessive in vitamin C embody oranges, grapefruit, strawberries, blueberries, bell peppers, and carrots.
Tip 4: Drink orange juice or grapefruit juice.
Orange juice and grapefruit juice are each good sources of vitamin C. You’ll be able to drink them for breakfast or as a snack. Nevertheless, you will need to be aware that these juices are excessive in sugar, so it’s best to drink them moderately.
Closing Paragraph: By following the following tips, you may simply get the vitamin C you have to preserve good well being.
Along with consuming a nutritious diet, there are a number of different issues you are able to do to ensure you’re getting sufficient vitamin C, resembling taking a vitamin C complement in the event you want it and avoiding smoking.
Conclusion
Vitamin C is a vital nutrient that performs many essential roles within the physique. It helps increase the immune system, heal wounds, defend cells from harm, and extra. The advisable every day consumption of vitamin C for adults is 65 to 90 milligrams (mg). Nevertheless, some individuals might have extra vitamin C, resembling people who smoke, individuals with sure medical situations, and people who find themselves uncovered to excessive ranges of air pollution.
One of the best ways to get vitamin C is from meals sources. Vitamin C is discovered in lots of vegetables and fruit, together with citrus fruits, berries, leafy greens, tomatoes, bell peppers, potatoes, and broccoli. You can even get vitamin C from fortified meals, resembling some breakfast cereals and fruit juices.
If you happen to suppose it’s possible you’ll want a vitamin C complement, discuss to your physician. Taking an excessive amount of vitamin C might be dangerous, so you will need to persist with the advisable every day consumption.
Closing Message: By consuming a nutritious diet and following the guidelines on this article, you may simply get the vitamin C you have to preserve good well being.
