Vitamin C is an important nutrient that your physique wants for a lot of essential 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 will 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). Nonetheless, some folks might have extra vitamin C, corresponding 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 one of the best 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:
- 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, could trigger unwanted side effects
Vitamin C is an important nutrient that performs many essential roles in your physique. Getting sufficient vitamin C is essential for sustaining good well being.
Really helpful 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 folks. Nonetheless, some folks might have extra vitamin C, corresponding to:
- People who smoke
- Individuals with sure medical situations, corresponding to 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, it’s possible you’ll want to speak to your physician about taking a vitamin C complement. Nonetheless, it is essential 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 unwanted side 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 vegetables and fruit, together with citrus fruits, berries, leafy greens, and tomatoes. You too can get vitamin C from fortified meals, corresponding to some breakfast cereals and fruit juices.
For those who’re involved about getting sufficient vitamin C, speak to your physician. They might help you identify if you could take a vitamin C complement.
Vitamin C is an important 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 make sure that you are getting the vitamins you could keep wholesome.
Larger wants: People who smoke, sure medical situations
Some folks might have extra vitamin C than the advisable 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 might have as much as twice the advisable every day consumption of vitamin C.
- Individuals with sure medical situations: Sure medical situations, corresponding to most cancers, coronary heart illness, and diabetes, can improve the physique’s want for vitamin C. Individuals with these situations could have to 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 harm cells and tissues, and vitamin C might help to guard in opposition to this harm.
For those who fall into certainly one of these classes, it’s possible you’ll want to speak to your physician about taking a vitamin C complement. Nonetheless, it is essential 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 unwanted side 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 vegetables and fruit, together with citrus fruits, berries, leafy greens, and tomatoes. You too can get vitamin C from fortified meals, corresponding to some breakfast cereals and fruit juices.
For those who’re involved about getting sufficient vitamin C, speak to your physician. They might help you identify if you could take a vitamin C complement.
Immune system booster
Vitamin C is an important 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 attributable to free radicals. Free radicals are unstable molecules that may harm 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 essential for sustaining a wholesome immune system. By following the advisable every day consumption of vitamin C, you may assist make 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 mandatory for the formation of latest tissue. Vitamin C helps your physique produce extra collagen.
- Type new blood vessels: New blood vessels must be shaped with a view to deliver oxygen and vitamins to the wound website. Vitamin C helps your physique kind new blood vessels.
- Combat an infection: Vitamin C helps your physique combat off an infection, which might help to stop the wound from changing 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 essential for correct wound therapeutic. By following the advisable every day consumption of vitamin C, you may assist make sure that your wounds heal correctly and shortly.
Cell safety
Vitamin C is a strong antioxidant that helps defend 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 forestall 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 persistent irritation can harm cells and result in illness. Vitamin C has anti-inflammatory properties that may assist to cut back irritation and defend cells from harm.
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 supplies energy 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 essential for shielding cells from harm. By following the advisable every day consumption of vitamin C, you may assist make sure that your cells are shielded from harm and that your physique is functioning correctly.
Vitamin C is an important nutrient that performs many essential roles within the physique. You will need to 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 vegetables and fruit, however a number of the finest sources embrace:
- Citrus fruits: Oranges, grapefruits, lemons, and limes are all glorious sources of vitamin C. One medium orange supplies about 64 mg of vitamin C, which is greater than 100% of the advisable every day consumption.
- Berries: Berries, corresponding to 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, corresponding to 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 too can get vitamin C from fortified meals, corresponding to some breakfast cereals and fruit juices.
You will need to word that vitamin C is a water-soluble vitamin, which implies that it isn’t saved within the physique. Due to this fact, it is very important eat meals that comprise vitamin C every single day.
By consuming a wide range of vegetables and fruit, you may simply get the vitamin C you could keep good well being.
Dietary supplements: Seek the advice of healthcare supplier
Generally, you will get all of the vitamin C you want from meals sources. Nonetheless, there are some individuals who could have to take a vitamin C complement. This consists of individuals who:
- Smoke
- Have sure medical situations, 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
For those who assume it’s possible you’ll want a vitamin C complement, it is very important speak to your physician. They might help you identify when you want a complement and suggest the appropriate dosage for you.
Vitamin C dietary supplements can be found in a wide range of types, 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 essential to notice that taking an excessive amount of vitamin C could be dangerous. The higher restrict for vitamin C consumption is 2,000 mg per day. Taking greater than this quantity may cause unwanted side effects corresponding 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 might help you identify when you want a complement and suggest the appropriate dosage for you.
Extra: Uncommon, could trigger unwanted 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. Nonetheless, it’s potential 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 improve the chance of kidney stones.
- Headache and insomnia: Some folks could 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, corresponding to 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 medicines.
The higher restrict for vitamin C consumption is 2,000 mg per day. Taking greater than this quantity can improve the chance of unwanted side effects. Due to this fact, it is very important stick 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 ceaselessly 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). Nonetheless, some folks might have extra vitamin C, corresponding 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 one of the best meals sources of vitamin C?
Reply: A few of the finest 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 potential 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 unwanted side effects, corresponding to nausea, diarrhea, kidney stones, headache, and insomnia.
Query 4: Ought to I take a vitamin C complement?
Reply: Generally, you will get all of the vitamin C you want from meals sources. Nonetheless, there are some individuals who could have to take a vitamin C complement, corresponding to people who smoke, folks with sure medical situations, and people who find themselves uncovered to excessive ranges of air pollution. For those who assume it’s possible you’ll want a vitamin C complement, speak to your physician.
Query 5: What are the unwanted side effects of taking an excessive amount of vitamin C?
Reply: Taking an excessive amount of vitamin C may cause unwanted side effects corresponding to nausea, diarrhea, kidney stones, headache, and insomnia.
Query 6: How can I be certain I am getting sufficient vitamin C?
Reply: The easiest way to get sufficient vitamin C is to eat a wide range of vegetables and fruit, particularly citrus fruits, berries, and leafy greens. You too can get vitamin C from fortified meals, corresponding to some breakfast cereals and fruit juices. For those who assume it’s possible 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 plan?
Reply: Listed here 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 may simply get the vitamin C you could keep good well being.
Along with consuming a nutritious diet, there are a number of different issues you are able to do to be sure you’re getting sufficient vitamin C, corresponding to taking a vitamin C complement when you want it and avoiding smoking.
Suggestions
Listed here are a number of ideas for getting sufficient vitamin C in your food plan:
Tip 1: Eat a wide range of vegetables and fruit.
The easiest way 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.
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 too can add berries, corresponding to 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 are 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 possibly can drink them for breakfast or as a snack. Nonetheless, it is very important word that these juices are excessive in sugar, so it’s best to drink them moderately.
Closing Paragraph: By following the following pointers, you may simply get the vitamin C you could keep good well being.
Along with consuming a nutritious diet, there are a number of different issues you are able to do to be sure you’re getting sufficient vitamin C, corresponding to taking a vitamin C complement when you want it and avoiding smoking.
Conclusion
Vitamin C is an important 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). Nonetheless, some folks might have extra vitamin C, corresponding to people who smoke, folks with sure medical situations, 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 vegetables and fruit, together with citrus fruits, berries, leafy greens, tomatoes, bell peppers, potatoes, and broccoli. You too can get vitamin C from fortified meals, corresponding to some breakfast cereals and fruit juices.
For those who assume it’s possible you’ll want a vitamin C complement, speak to your physician. Taking an excessive amount of vitamin C could be dangerous, so it is very important stick 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 could keep good well being.
