Vitamin C is a necessary nutrient that your physique wants for a lot of necessary capabilities, 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 beneficial each day consumption of vitamin C for adults is 65 to 90 milligrams (mg). Nevertheless, some folks might have extra vitamin C, resembling people who smoke, folks 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 very best meals sources of vitamin C.
how a lot vitamin c per day
Listed here are 8 necessary factors about how a lot vitamin C you want per day:
- Really helpful consumption: 65-90 mg/day
- Larger 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 unwanted effects
Vitamin C is a necessary nutrient that performs many necessary 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 folks. Nevertheless, some folks 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
For those who fall into certainly one of these classes, you might want to speak to your physician about taking a vitamin C complement. Nevertheless, it is necessary 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 may cause unwanted 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.
For those who’re involved about getting sufficient vitamin C, speak to your physician. They may help you identify if you might want to take a vitamin C complement.
Vitamin C is a necessary nutrient that performs many necessary 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 may assist be sure that you are getting the vitamins you might want to keep wholesome.
Larger wants: People who smoke, sure medical situations
Some folks might have extra vitamin C than the beneficial each 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 beneficial each 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 have to take a vitamin C complement.
As well as, people who find themselves uncovered to excessive ranges of air pollution may want extra vitamin C. Air pollution can harm cells and tissues, and vitamin C may help to guard towards this harm.
For those who fall into certainly one of these classes, you might want to speak to your physician about taking a vitamin C complement. Nevertheless, it is necessary 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 may cause unwanted 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.
For those who’re involved about getting sufficient vitamin C, speak to your physician. They may help you identify if you might want to take a vitamin C complement.
Immune system booster
Vitamin C is a necessary 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.
- Lowering irritation: Vitamin C has anti-inflammatory properties that may assist cut back irritation within the physique.
Getting sufficient vitamin C is necessary for sustaining a wholesome immune system. By following the beneficial each day consumption of vitamin C, you may 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 essential for the formation of recent tissue. Vitamin C helps your physique produce extra collagen.
- Kind new blood vessels: New blood vessels should be fashioned so as to carry oxygen and vitamins to the wound web site. Vitamin C helps your physique type new blood vessels.
- Struggle an infection: Vitamin C helps your physique combat off an infection, which may help to stop the wound from changing into contaminated.
- Cut back irritation: Vitamin C has anti-inflammatory properties that may assist cut back irritation within the wound space.
Getting sufficient vitamin C is necessary for correct wound therapeutic. By following the beneficial each day consumption of vitamin C, you may assist be sure 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 stop them from inflicting harm.
Vitamin C additionally helps to guard cells from harm brought on by irritation. Irritation is a pure response to damage or an infection, however persistent 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 supplies power 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 necessary for shielding cells from harm. By following the beneficial each day consumption of vitamin C, you may assist be sure that your cells are shielded from harm and that your physique is functioning correctly.
Vitamin C is a necessary nutrient that performs many necessary 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 vegetables and fruit, however a few of the greatest sources embody:
- 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 embody tomatoes, bell peppers, potatoes, and broccoli. You can even get vitamin C from fortified meals, resembling some breakfast cereals and fruit juices.
You will need to observe that vitamin C is a water-soluble vitamin, which signifies that it’s not saved within the physique. Due to this fact, it is very important eat meals that comprise vitamin C day by day.
By consuming a wide range of vegetables and fruit, you may simply get the vitamin C you might want to keep good well being.
Dietary supplements: Seek the advice of healthcare supplier
Typically, you may get all of the vitamin C you want from meals sources. Nevertheless, there are some individuals who might have to 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
For those who assume you might want a vitamin C complement, it is very important speak to your physician. They may help you identify for those who want a complement and suggest the fitting dosage for you.
Vitamin C dietary supplements can be found in a wide range of varieties, 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.
It’s also necessary 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 unwanted effects resembling nausea, diarrhea, and kidney stones.
Due to this fact, it is very important speak to your physician earlier than taking a vitamin C complement. They may help you identify for those who want a complement and suggest the fitting dosage for you.
Extra: Uncommon, might trigger unwanted effects
Vitamin C is a water-soluble vitamin, which signifies 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. Nevertheless, 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 period can enhance the danger of kidney stones.
- Headache and insomnia: Some folks might expertise headache and insomnia in the event that they take an excessive amount of vitamin C.
- Interactions with drugs: Vitamin C can work together with sure drugs, resembling blood thinners and antacids. Due to this fact, it is very important speak to your physician earlier than taking a vitamin C complement if you’re taking any drugs.
The higher restrict for vitamin C consumption is 2,000 mg per day. Taking greater than this quantity can enhance the danger of unwanted effects. Due to this fact, it is very important keep on 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 continuously requested questions on vitamin C consumption:
Query 1: How a lot vitamin C do I would like per day?
Reply: The beneficial each day consumption of vitamin C for adults is 65 to 90 milligrams (mg). Nevertheless, some folks might have extra vitamin C, resembling people who smoke, folks with sure medical situations, and people who find themselves uncovered to excessive ranges of air pollution.
Query 2: What are the very best meals sources of vitamin C?
Reply: A number of the greatest 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 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 unwanted effects, resembling nausea, diarrhea, kidney stones, headache, and insomnia.
Query 4: Ought to I take a vitamin C complement?
Reply: Typically, you may get all of the vitamin C you want from meals sources. Nevertheless, there are some individuals who might have to take a vitamin C complement, resembling people who smoke, folks with sure medical situations, and people who find themselves uncovered to excessive ranges of air pollution. For those who assume you might want a vitamin C complement, speak to your physician.
Query 5: What are the unwanted effects of taking an excessive amount of vitamin C?
Reply: Taking an excessive amount of vitamin C may cause unwanted effects resembling nausea, diarrhea, kidney stones, headache, and insomnia.
Query 6: How can I be certain that I am getting sufficient vitamin C?
Reply: One of the best ways to get sufficient vitamin C is to eat a wide range 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. For those who assume you might want a vitamin C complement, speak to your physician.
Query 7: What are some ideas for getting extra vitamin C in my food regimen?
Reply: Listed here are some ideas for getting extra vitamin C in your food regimen:
- 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 might want to keep 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 for those who want it and avoiding smoking.
Ideas
Listed here are a couple of ideas for getting sufficient vitamin C in your food regimen:
Tip 1: Eat a wide range of vegetables and fruit.
One of the best ways to get sufficient vitamin C is to eat a wide range 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.
An effective 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 an effective way to get your each day dose of vitamin C. Some wholesome snacks which are 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, it is very important observe 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 might want to keep 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 for those who want it and avoiding smoking.
Conclusion
Vitamin C is a necessary nutrient that performs many necessary roles within the physique. It helps enhance the immune system, heal wounds, defend cells from harm, and extra. The beneficial each day consumption of vitamin C for adults is 65 to 90 milligrams (mg). Nevertheless, some folks might have extra vitamin C, resembling people who smoke, folks 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.
For those who assume you might want a vitamin C complement, speak to your physician. Taking an excessive amount of vitamin C might be dangerous, so it is very important keep on with the beneficial each day consumption.
Closing Message: By consuming a nutritious diet and following the information on this article, you may simply get the vitamin C you might want to keep good well being.
