Vitamin C is a vital nutrient that your physique wants for a lot of vital capabilities, corresponding to 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 every day consumption of vitamin C for adults is 65 to 90 milligrams (mg). Nevertheless, some individuals may have extra vitamin C, corresponding to 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 focus on 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 below are 8 vital factors about how a lot vitamin C you want per day:
- Beneficial 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 unintended effects
Vitamin C is a vital nutrient that performs many vital roles in your physique. Getting sufficient vitamin C is essential for sustaining good well being.
Beneficial consumption: 65-90 mg/day
The beneficial 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 may have extra vitamin C, corresponding to:
- People who smoke
- Individuals with sure medical circumstances, corresponding to most cancers, coronary heart illness, and diabetes
- People who find themselves uncovered to excessive ranges of air pollution
When you fall into certainly one of these classes, you might want to speak to your physician about taking a vitamin C complement. Nevertheless, 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 could cause unintended effects corresponding to 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 can even get vitamin C from fortified meals, corresponding to some breakfast cereals and fruit juices.
When you’re involved about getting sufficient vitamin C, discuss to your physician. They may also help you establish if you might want to take a vitamin C complement.
Vitamin C is a vital nutrient that performs many vital roles in your physique. Getting sufficient vitamin C is essential for sustaining good well being. By following the beneficial every day consumption of vitamin C, you possibly can assist make sure that you are getting the vitamins you might want to keep wholesome.
Increased wants: People who smoke, sure medical circumstances
Some individuals may have extra vitamin C than the beneficial every day consumption of 65 to 90 mg. This consists of:
- People who smoke: Smoking depletes vitamin C ranges within the physique. People who smoke may have as much as twice the beneficial every day consumption of vitamin C.
- Individuals with sure medical circumstances: Sure medical circumstances, corresponding to most cancers, coronary heart illness, and diabetes, can improve the physique’s want for vitamin C. Individuals with these circumstances might have to take a vitamin C complement.
As well as, people who find themselves uncovered to excessive ranges of air pollution might also want extra vitamin C. Air pollution can harm cells and tissues, and vitamin C may also help to guard in opposition to this harm.
When you fall into certainly one of these classes, you might want to speak to your physician about taking a vitamin C complement. Nevertheless, 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 could cause unintended effects corresponding to 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 can even get vitamin C from fortified meals, corresponding to some breakfast cereals and fruit juices.
When you’re involved about getting sufficient vitamin C, discuss to your physician. They may also help you establish if you might want 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 shield cells from harm attributable to 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 vital for sustaining a wholesome immune system. By following the beneficial every day consumption of vitamin C, you possibly can assist make sure that your immune system is functioning correctly.
Wound therapeutic
Vitamin C is crucial 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 shaped to be able to carry oxygen and vitamins to the wound website. Vitamin C helps your physique kind new blood vessels.
- Struggle an infection: Vitamin C helps your physique combat off an infection, which may also help to forestall the wound from turning 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 vital for correct wound therapeutic. By following the beneficial every day consumption of vitamin C, you possibly can assist make sure that your wounds heal correctly and shortly.
Cell safety
Vitamin C is a strong antioxidant that helps shield cells from harm attributable to 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 attributable to irritation. Irritation is a pure response to damage or an infection, however power irritation can harm cells and result in illness. Vitamin C has anti-inflammatory properties that may assist to cut back irritation and shield 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 power and construction to tissues. Vitamin C additionally helps to guard cells from harm attributable to ultraviolet (UV) radiation from the solar.
Getting sufficient vitamin C is vital for shielding cells from harm. By following the beneficial every day consumption of vitamin C, you possibly can assist make sure that your cells are shielded from harm and that your physique is functioning correctly.
Vitamin C is a vital nutrient that performs many vital roles within the physique. It is very important get sufficient vitamin C every day to keep up good well being.
Meals sources: Citrus fruits, berries, leafy greens
Vitamin C is discovered in lots of fruit and veggies, however a few of the greatest sources embrace:
- Citrus fruits: Oranges, grapefruits, lemons, and limes are all wonderful sources of vitamin C. One medium orange offers about 64 mg of vitamin C, which is greater than 100% of the beneficial every day consumption.
- Berries: Berries, corresponding to 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, corresponding to 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 embrace tomatoes, bell peppers, potatoes, and broccoli. You can even get vitamin C from fortified meals, corresponding to some breakfast cereals and fruit juices.
It is very important word that vitamin C is a water-soluble vitamin, which signifies 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 keep 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 have to take a vitamin C complement. This consists of individuals who:
- Smoke
- Have sure medical circumstances, corresponding to most cancers, coronary heart illness, or diabetes
- Are uncovered to excessive ranges of air pollution
- Have a malabsorption dysfunction, corresponding to Crohn’s illness or ulcerative colitis
When you assume you might want a vitamin C complement, you will need to discuss to your physician. They may also help you establish should you want a complement and suggest the proper dosage for you.
Vitamin C dietary supplements can be found in quite a lot of kinds, 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.
Additionally it is vital to notice that taking an excessive amount of vitamin C may be dangerous. The higher restrict for vitamin C consumption is 2,000 mg per day. Taking greater than this quantity could cause unintended effects corresponding to 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 also help you establish should you want a complement and suggest the proper dosage for you.
Extra: Uncommon, might trigger unintended 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 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 period can improve the chance 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 drugs: Vitamin C can work together with sure drugs, corresponding to 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 drugs.
The higher restrict for vitamin C consumption is 2,000 mg per day. Taking greater than this quantity can improve the chance of unintended effects. Due to this fact, you will need to stick with the beneficial every day consumption of vitamin C and to speak to your physician earlier than taking a vitamin C complement.
FAQ
Listed below are some continuously requested questions on vitamin C consumption:
Query 1: How a lot vitamin C do I want per day?
Reply: The beneficial every day consumption of vitamin C for adults is 65 to 90 milligrams (mg). Nevertheless, some individuals may have extra vitamin C, corresponding to 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. 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 improve the chance of unintended effects, corresponding to 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 have to take a vitamin C complement, corresponding to people who smoke, individuals with sure medical circumstances, and people who find themselves uncovered to excessive ranges of air pollution. When you assume you might want a vitamin C complement, discuss to your physician.
Query 5: What are the unintended effects of taking an excessive amount of vitamin C?
Reply: Taking an excessive amount of vitamin C could cause unintended effects corresponding to nausea, diarrhea, kidney stones, headache, and insomnia.
Query 6: How can I ensure that 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 can even get vitamin C from fortified meals, corresponding to some breakfast cereals and fruit juices. When you assume you might want a vitamin C complement, discuss to your physician.
Query 7: What are some ideas for getting extra vitamin C in my food plan?
Reply: Listed below are some ideas for getting extra vitamin C in your food plan:
- Add citrus fruits to your breakfast cereal or yogurt.
- Snack on berries, corresponding to strawberries, blueberries, and raspberries.
- Add leafy greens, corresponding to kale, spinach, and collard greens, to your salads, sandwiches, and smoothies.
- Roast greens, corresponding to 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 keep 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, corresponding to taking a vitamin C complement should you want it and avoiding smoking.
Ideas
Listed below are a number of ideas for getting sufficient vitamin C in your food plan:
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 can even add berries, corresponding to 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 every day dose of vitamin C. Some wholesome snacks which can 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’ll be able to drink them for breakfast or as a snack. Nevertheless, you will need to word 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 keep 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, corresponding to taking a vitamin C complement should you want it and avoiding smoking.
Conclusion
Vitamin C is a vital nutrient that performs many vital roles within the physique. It helps increase the immune system, heal wounds, shield cells from harm, and extra. The beneficial every day consumption of vitamin C for adults is 65 to 90 milligrams (mg). Nevertheless, some individuals may have extra vitamin C, corresponding to 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 can even get vitamin C from fortified meals, corresponding to some breakfast cereals and fruit juices.
When you assume you might want a vitamin C complement, discuss to your physician. Taking an excessive amount of vitamin C may be dangerous, so you will need to stick with the beneficial every 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 keep good well being.
