Vitamin C is a vital nutrient that your physique wants for a lot of necessary capabilities, equivalent to 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 really helpful day by day consumption of vitamin C for adults is 65 to 90 milligrams (mg). Nevertheless, some folks may have extra vitamin C, equivalent to 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 focus on the significance of vitamin C, how a lot you want per day, and the most effective meals sources of vitamin C.
how a lot vitamin c per day
Listed below are 8 necessary factors about how a lot vitamin C you want per day:
- Advisable 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 negative effects
Vitamin C is a vital nutrient that performs many necessary roles in your physique. Getting sufficient vitamin C is essential for sustaining good well being.
Advisable consumption: 65-90 mg/day
The really helpful day by 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 may have extra vitamin C, equivalent to:
- People who smoke
- Individuals with sure medical situations, equivalent to most cancers, coronary heart illness, and diabetes
- People who find themselves uncovered to excessive ranges of air pollution
When you fall into considered one of these classes, chances are you’ll 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 could cause negative effects equivalent to 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 vegatables and fruits, together with citrus fruits, berries, leafy greens, and tomatoes. You may as well get vitamin C from fortified meals, equivalent to some breakfast cereals and fruit juices.
When you’re involved about getting sufficient vitamin C, speak to your physician. They will help you identify if you should take a vitamin C complement.
Vitamin C is a vital nutrient that performs many necessary roles in your physique. Getting sufficient vitamin C is essential for sustaining good well being. By following the really helpful day by day consumption of vitamin C, you’ll be able to assist be certain that you are getting the vitamins you should keep wholesome.
Larger wants: People who smoke, sure medical situations
Some folks may have extra vitamin C than the really helpful day by day consumption of 65 to 90 mg. This contains:
- People who smoke: Smoking depletes vitamin C ranges within the physique. People who smoke may have as much as twice the really helpful day by day consumption of vitamin C.
- Individuals with sure medical situations: Sure medical situations, equivalent to most cancers, coronary heart illness, and diabetes, can improve the physique’s want for vitamin C. Individuals with these situations might must take a vitamin C complement.
As well as, people who find themselves uncovered to excessive ranges of air pollution can also want extra vitamin C. Air pollution can injury cells and tissues, and vitamin C will help to guard in opposition to this injury.
When you fall into considered one of these classes, chances are you’ll 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 could cause negative effects equivalent to 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 vegatables and fruits, together with citrus fruits, berries, leafy greens, and tomatoes. You may as well get vitamin C from fortified meals, equivalent to some breakfast cereals and fruit juices.
When you’re involved about getting sufficient vitamin C, speak to your physician. They will help you identify if you should 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 injury: Vitamin C is an antioxidant that helps shield cells from injury attributable to free radicals. Free radicals are unstable molecules that may injury cells and result in illness.
- Serving to wounds heal: Vitamin C is important 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 necessary for sustaining a wholesome immune system. By following the really helpful day by day consumption of vitamin C, you’ll be able to 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 vital for the formation of recent tissue. Vitamin C helps your physique produce extra collagen.
- Kind new blood vessels: New blood vessels should be fashioned with a purpose to carry oxygen and vitamins to the wound web site. Vitamin C helps your physique kind new blood vessels.
- Combat an infection: Vitamin C helps your physique combat off an infection, which will help to forestall the wound from turning into contaminated.
- Cut back irritation: Vitamin C has anti-inflammatory properties that may assist scale back irritation within the wound space.
Getting sufficient vitamin C is necessary for correct wound therapeutic. By following the really helpful day by day consumption of vitamin C, you’ll be able to assist be certain that your wounds heal correctly and shortly.
Cell safety
Vitamin C is a strong antioxidant that helps shield cells from injury attributable to 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 attributable to irritation. Irritation is a pure response to harm or an infection, however power 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 important 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 injury attributable to ultraviolet (UV) radiation from the solar.
Getting sufficient vitamin C is necessary for safeguarding cells from injury. By following the really helpful day by day consumption of vitamin C, you’ll be able to assist be certain that your cells are protected against injury and that your physique is functioning correctly.
Vitamin C is a vital 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 vegatables and fruits, however a number of the greatest sources embody:
- 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 really helpful day by day consumption.
- Berries: Berries, equivalent 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, equivalent 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 embody tomatoes, bell peppers, potatoes, and broccoli. You may as well get vitamin C from fortified meals, equivalent to 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 every single day.
By consuming quite a lot of vegatables and fruits, you’ll be able to simply get the vitamin C you should 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. Nevertheless, there are some individuals who might must take a vitamin C complement. This contains individuals who:
- Smoke
- Have sure medical situations, equivalent to most cancers, coronary heart illness, or diabetes
- Are uncovered to excessive ranges of air pollution
- Have a malabsorption dysfunction, equivalent to Crohn’s illness or ulcerative colitis
When you assume chances are you’ll want a vitamin C complement, it is very important speak to your physician. They will help you identify in case you want a complement and advocate the appropriate 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.
It’s also necessary to notice that taking an excessive amount of vitamin C will be dangerous. The higher restrict for vitamin C consumption is 2,000 mg per day. Taking greater than this quantity could cause negative effects equivalent to 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 will help you identify in case you want a complement and advocate the appropriate dosage for you.
Extra: Uncommon, might trigger negative 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 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 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, equivalent to blood thinners and antacids. Due to this fact, it is very important speak to your physician earlier than taking a vitamin C complement in case you are 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 negative effects. Due to this fact, it is very important stick with the really helpful day by day consumption of vitamin C and to speak to your physician earlier than taking a vitamin C complement.
FAQ
Listed below are some incessantly requested questions on vitamin C consumption:
Query 1: How a lot vitamin C do I want per day?
Reply: The really helpful day by day consumption of vitamin C for adults is 65 to 90 milligrams (mg). Nevertheless, some folks may have extra vitamin C, equivalent to 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 most effective 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 improve the chance of negative effects, equivalent to 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. Nevertheless, there are some individuals who might must take a vitamin C complement, equivalent to people who smoke, folks with sure medical situations, and people who find themselves uncovered to excessive ranges of air pollution. When you assume chances are you’ll want a vitamin C complement, speak to your physician.
Query 5: What are the negative effects of taking an excessive amount of vitamin C?
Reply: Taking an excessive amount of vitamin C could cause negative effects equivalent to nausea, diarrhea, kidney stones, headache, and insomnia.
Query 6: How can I be certain I am getting sufficient vitamin C?
Reply: One of the best ways to get sufficient vitamin C is to eat quite a lot of vegatables and fruits, particularly citrus fruits, berries, and leafy greens. You may as well get vitamin C from fortified meals, equivalent to some breakfast cereals and fruit juices. When you assume chances are you’ll 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 below are some ideas for getting extra vitamin C in your food regimen:
- Add citrus fruits to your breakfast cereal or yogurt.
- Snack on berries, equivalent to strawberries, blueberries, and raspberries.
- Add leafy greens, equivalent to kale, spinach, and collard greens, to your salads, sandwiches, and smoothies.
- Roast greens, equivalent 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’ll be able to simply get the vitamin C you should preserve good well being.
Along with consuming a nutritious diet, there are a couple of different issues you are able to do to ensure you’re getting sufficient vitamin C, equivalent to taking a vitamin C complement in case you want it and avoiding smoking.
Suggestions
Listed below are a couple of ideas for getting sufficient vitamin C in your food regimen:
Tip 1: Eat quite a lot of vegatables and fruits.
One of the best ways to get sufficient vitamin C is to eat quite a lot of vegatables and fruits, 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 begin 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, equivalent to strawberries, blueberries, and raspberries, that are additionally good sources of vitamin C.
Tip 3: Snack on vegatables and fruits all through the day.
Snacking on vegatables and fruits is a good way to get your day by 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, it is very important observe that these juices are excessive in sugar, so it’s best to drink them carefully.
Closing Paragraph: By following the following pointers, you’ll be able to simply get the vitamin C you should preserve good well being.
Along with consuming a nutritious diet, there are a couple of different issues you are able to do to ensure you’re getting sufficient vitamin C, equivalent to taking a vitamin C complement in case you want it and avoiding smoking.
Conclusion
Vitamin C is a vital nutrient that performs many necessary roles within the physique. It helps increase the immune system, heal wounds, shield cells from injury, and extra. The really helpful day by day consumption of vitamin C for adults is 65 to 90 milligrams (mg). Nevertheless, some folks may have extra vitamin C, equivalent to 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 vegatables and fruits, together with citrus fruits, berries, leafy greens, tomatoes, bell peppers, potatoes, and broccoli. You may as well get vitamin C from fortified meals, equivalent to some breakfast cereals and fruit juices.
When you assume chances are you’ll want a vitamin C complement, speak to your physician. Taking an excessive amount of vitamin C will be dangerous, so it is very important stick with the really helpful day by day consumption.
Closing Message: By consuming a nutritious diet and following the information on this article, you’ll be able to simply get the vitamin C you should preserve good well being.
