Vitamin C is an important nutrient that your physique wants for a lot of vital capabilities, resembling boosting your immune system, therapeutic wounds, and defending your cells from injury. Whereas your physique cannot produce vitamin C by itself, you will get it from the meals you eat. However how a lot vitamin C do you want per day to remain wholesome?
The beneficial each day consumption of vitamin C for adults is 65 to 90 milligrams (mg). Nonetheless, some individuals might have extra vitamin C, resembling people who smoke, individuals with sure medical circumstances, 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 one of the best meals sources of vitamin C.
how a lot vitamin c per day
Listed here are 8 vital factors about how a lot vitamin C you want per day:
- Really helpful consumption: 65-90 mg/day
- Increased wants: People who smoke, sure medical circumstances
- 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 an important nutrient that performs many vital roles in your physique. Getting sufficient vitamin C is essential for sustaining good well being.
Really helpful consumption: 65-90 mg/day
The beneficial each 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. Nonetheless, some individuals might have extra vitamin C, resembling:
- People who smoke
- Folks with sure medical circumstances, resembling most cancers, coronary heart illness, and diabetes
- People who find themselves uncovered to excessive ranges of air pollution
For those who fall into certainly one of these classes, you might want to speak to your physician about taking a vitamin C complement. Nonetheless, it is vital to notice that getting an excessive amount of vitamin C may also be dangerous. The higher restrict for vitamin C consumption is 2,000 mg per day. Taking greater than this quantity may cause uncomfortable side effects resembling nausea, diarrhea, and kidney stones.
The easiest way to get vitamin C is from meals sources. Vitamin C is discovered in lots of fruit and veggies, together with citrus fruits, berries, leafy greens, and tomatoes. You may as well get vitamin C from fortified meals, resembling some breakfast cereals and fruit juices.
For those who’re involved about getting sufficient vitamin C, discuss to your physician. They will help you identify if you might want to take a vitamin C complement.
Vitamin C is an important nutrient that performs many vital roles in your physique. Getting sufficient vitamin C is essential for sustaining good well being. By following the beneficial each day consumption of vitamin C, you possibly can assist be sure that you are getting the vitamins you might want to keep wholesome.
Increased wants: People who smoke, sure medical circumstances
Some individuals might have extra vitamin C than the beneficial each day consumption of 65 to 90 mg. This consists of:
- People who smoke: Smoking depletes vitamin C ranges within the physique. People who smoke might have as much as twice the beneficial each day consumption of vitamin C.
- Folks with sure medical circumstances: Sure medical circumstances, resembling most cancers, coronary heart illness, and diabetes, can enhance the physique’s want for vitamin C. Folks with these circumstances 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 injury cells and tissues, and vitamin C will help to guard towards this injury.
For those who fall into certainly one of these classes, you might want to speak to your physician about taking a vitamin C complement. Nonetheless, it is vital to notice that getting an excessive amount of vitamin C may also be dangerous. The higher restrict for vitamin C consumption is 2,000 mg per day. Taking greater than this quantity may cause uncomfortable side effects resembling nausea, diarrhea, and kidney stones.
The easiest way to get vitamin C is from meals sources. Vitamin C is discovered in lots of fruit and veggies, together with citrus fruits, berries, leafy greens, and tomatoes. You may as well get vitamin C from fortified meals, resembling some breakfast cereals and fruit juices.
For those who’re involved about getting sufficient vitamin C, discuss to your physician. They will help you identify if you might want to take a vitamin C complement.
Immune system booster
Vitamin C is an important nutrient for a wholesome immune system. It helps your physique struggle off infections by:
- Producing white blood cells: White blood cells are cells that struggle off an infection. Vitamin C helps your physique produce extra white blood cells.
- Defending cells from injury: Vitamin C is an antioxidant that helps shield cells from injury brought on by free radicals. Free radicals are unstable molecules that may injury cells and result in illness.
- Serving to wounds heal: Vitamin C is critical for the manufacturing of collagen, a protein that helps wounds heal.
- Lowering irritation: Vitamin C has anti-inflammatory properties that may assist scale back irritation within the physique.
Getting sufficient vitamin C is vital for sustaining a wholesome immune system. By following the beneficial each day consumption of vitamin C, you possibly can assist be sure 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 needed for the formation of latest tissue. Vitamin C helps your physique produce extra collagen.
- Type new blood vessels: New blood vessels have to be fashioned to be able to convey oxygen and vitamins to the wound website. Vitamin C helps your physique kind new blood vessels.
- Struggle an infection: Vitamin C helps your physique struggle off an infection, which will help to stop the wound from turning into contaminated.
- Scale back irritation: Vitamin C has anti-inflammatory properties that may assist scale back irritation within the wound space.
Getting sufficient vitamin C is vital for correct wound therapeutic. By following the beneficial each day consumption of vitamin C, you possibly can assist be sure that your wounds heal correctly and rapidly.
Cell safety
Vitamin C is a strong antioxidant that helps shield cells from injury brought on by free radicals. Free radicals are unstable molecules that may injury cells and result in illness. Vitamin C helps to neutralize free radicals and forestall them from inflicting injury.
Vitamin C additionally helps to guard cells from injury brought on by irritation. Irritation is a pure response to harm or an infection, however persistent irritation can injury cells and result in illness. Vitamin C has anti-inflammatory properties that may assist to scale back irritation and shield cells from injury.
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 supplies energy and construction to tissues. Vitamin C additionally helps to guard cells from injury brought on by ultraviolet (UV) radiation from the solar.
Getting sufficient vitamin C is vital for safeguarding cells from injury. By following the beneficial each day consumption of vitamin C, you possibly can assist be sure that your cells are protected against injury and that your physique is functioning correctly.
Vitamin C is an important nutrient that performs many vital roles within the physique. You will need to 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 fruit and veggies, however a number of the greatest sources embrace:
- Citrus fruits: Oranges, grapefruits, lemons, and limes are all wonderful sources of vitamin C. One medium orange supplies about 64 mg of vitamin C, which is greater than 100% of the beneficial each day consumption.
- Berries: Berries, resembling strawberries, blueberries, and raspberries, are additionally good sources of vitamin C. One cup of strawberries supplies about 85 mg of vitamin C, whereas one cup of blueberries supplies 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 supplies about 80 mg of vitamin C, whereas one cup of spinach supplies about 28 mg of vitamin C.
Different good sources of vitamin C embrace tomatoes, bell peppers, potatoes, and broccoli. You may as well get vitamin C from fortified meals, resembling some breakfast cereals and fruit juices.
You will need to be aware that vitamin C is a water-soluble vitamin, which implies that it’s not saved within the physique. Due to this fact, you will need to eat meals that comprise vitamin C daily.
By consuming quite a lot of fruit and veggies, you possibly can simply get the vitamin C you might want to preserve good well being.
Dietary supplements: Seek the advice of healthcare supplier
Typically, you will get all of the vitamin C you want from meals sources. Nonetheless, there are some individuals who might must take a vitamin C complement. This consists of individuals who:
- Smoke
- Have sure medical circumstances, 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
For those who assume you might want a vitamin C complement, you will need to discuss to your physician. They will help you identify if you happen to want a complement and suggest the suitable dosage for you.
Vitamin C dietary supplements can be found in quite a lot of kinds, together with tablets, capsules, and gummies. You will need to select a complement that’s third-party examined to make sure that it meets high quality requirements.
Additionally it is vital 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 may 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 will help you identify if you happen to want a complement and suggest the suitable dosage for you.
Extra: Uncommon, might trigger uncomfortable side effects
Vitamin C is a water-soluble vitamin, which implies that it’s not saved within the physique. Due to this fact, it’s uncommon to get an excessive amount of vitamin C from meals sources alone. Nonetheless, it’s doable to get an excessive amount of vitamin C from dietary supplements.
- Nausea and diarrhea: Taking an excessive amount of vitamin C may cause nausea, diarrhea, and different digestive issues.
- Kidney stones: Taking excessive doses of vitamin C for a protracted 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 in case you are 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 stick with the beneficial each day consumption of vitamin C and to speak to your physician earlier than taking a vitamin C complement.
FAQ
Listed here are some often requested questions on vitamin C consumption:
Query 1: How a lot vitamin C do I want per day?
Reply: The beneficial each day consumption of vitamin C for adults is 65 to 90 milligrams (mg). Nonetheless, some individuals might have extra vitamin C, resembling people who smoke, individuals with sure medical circumstances, and people who find themselves uncovered to excessive ranges of air pollution.
Query 2: What are one of the best meals sources of vitamin C?
Reply: A number of the greatest meals sources of vitamin C embrace 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. Nonetheless, it’s doable 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: Typically, you will get all of the vitamin C you want from meals sources. Nonetheless, there are some individuals who might must take a vitamin C complement, resembling people who smoke, individuals with sure medical circumstances, and people who find themselves uncovered to excessive ranges of air pollution. For those who assume you might 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 may 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: The easiest way to get sufficient vitamin C is to eat quite a lot of fruit and veggies, particularly citrus fruits, berries, and leafy greens. You may as well get vitamin C from fortified meals, resembling some breakfast cereals and fruit juices. For those who assume you might want a vitamin C complement, discuss to your physician.
Query 7: What are some suggestions for getting extra vitamin C in my weight loss program?
Reply: Listed here are some suggestions for getting extra vitamin C in your weight loss program:
- 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 pointers, you possibly can simply get the vitamin C you might want to preserve good well being.
Along with consuming a nutritious diet, there are a couple of different issues you are able to do to be sure you’re getting sufficient vitamin C, resembling taking a vitamin C complement if you happen to want it and avoiding smoking.
Suggestions
Listed here are a couple of suggestions for getting sufficient vitamin C in your weight loss program:
Tip 1: Eat quite a lot of fruit and veggies.
The easiest way to get sufficient vitamin C is to eat quite a lot of fruit and veggies, 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 may as well add berries, resembling strawberries, blueberries, and raspberries, that are additionally good sources of vitamin C.
Tip 3: Snack on fruit and veggies all through the day.
Snacking on fruit and veggies is a good way to get your each day dose of vitamin C. Some wholesome snacks which might be excessive in vitamin C embrace 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 may drink them for breakfast or as a snack. Nonetheless, you will need to be aware that these juices are excessive in sugar, so it’s best to drink them sparsely.
Closing Paragraph: By following the following pointers, you possibly can simply get the vitamin C you might want to preserve good well being.
Along with consuming a nutritious diet, there are a couple of different issues you are able to do to be sure you’re getting sufficient vitamin C, resembling taking a vitamin C complement if you happen to want it and avoiding smoking.
Conclusion
Vitamin C is an important nutrient that performs many vital roles within the physique. It helps increase the immune system, heal wounds, shield cells from injury, and extra. The beneficial each day consumption of vitamin C for adults is 65 to 90 milligrams (mg). Nonetheless, some individuals might have extra vitamin C, resembling people who smoke, individuals with sure medical circumstances, and people who find themselves uncovered to excessive ranges of air pollution.
The easiest way to get vitamin C is from meals sources. Vitamin C is discovered in lots of fruit and veggies, together with citrus fruits, berries, leafy greens, tomatoes, bell peppers, potatoes, and broccoli. You may as well get vitamin C from fortified meals, resembling some breakfast cereals and fruit juices.
For those who assume you might want a vitamin C complement, discuss to your physician. Taking an excessive amount of vitamin C might be dangerous, so you will need to stick with the beneficial each day consumption.
Closing Message: By consuming a nutritious diet and following the guidelines on this article, you possibly can simply get the vitamin C you might want to preserve good well being.
