Vitamin C is an important nutrient that your physique wants for a lot of vital features, similar 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 advisable each day consumption of vitamin C for adults is 65 to 90 milligrams (mg). Nonetheless, some individuals might have extra vitamin C, similar to people who smoke, individuals 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 most effective 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:
- Really useful consumption: 65-90 mg/day
- Increased 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 an important nutrient that performs many vital roles in your physique. Getting sufficient vitamin C is essential for sustaining good well being.
Really useful consumption: 65-90 mg/day
The advisable 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, similar to:
- People who smoke
- Individuals with sure medical situations, similar to most cancers, coronary heart illness, and diabetes
- People who find themselves uncovered to excessive ranges of air pollution
When you fall into one in all 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 will also be dangerous. The higher restrict for vitamin C consumption is 2,000 mg per day. Taking greater than this quantity could cause unwanted effects similar 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 fruit and veggies, together with citrus fruits, berries, leafy greens, and tomatoes. It’s also possible to get vitamin C from fortified meals, similar to some breakfast cereals and fruit juices.
When you’re involved about getting sufficient vitamin C, speak to your physician. They may also help you establish if it’s good 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 advisable each day consumption of vitamin C, you’ll be able to assist make sure that you are getting the vitamins it’s good to keep wholesome.
Increased wants: People who smoke, sure medical situations
Some individuals might have extra vitamin C than the advisable 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 advisable each day consumption of vitamin C.
- Individuals with sure medical situations: Sure medical situations, similar to most cancers, coronary heart illness, and diabetes, can improve the physique’s want for vitamin C. Individuals 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 injury cells and tissues, and vitamin C may also help to guard in opposition to this injury.
When you fall into one in all 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 will also be dangerous. The higher restrict for vitamin C consumption is 2,000 mg per day. Taking greater than this quantity could cause unwanted effects similar 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 fruit and veggies, together with citrus fruits, berries, leafy greens, and tomatoes. It’s also possible to get vitamin C from fortified meals, similar to some breakfast cereals and fruit juices.
When you’re involved about getting sufficient vitamin C, speak to your physician. They may also help you establish if it’s good to 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 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.
- Decreasing 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 advisable each day consumption of vitamin C, you’ll be able to 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 obligatory for the formation of recent tissue. Vitamin C helps your physique produce extra collagen.
- Kind new blood vessels: New blood vessels should be shaped in an effort to convey oxygen and vitamins to the wound web site. Vitamin C helps your physique kind new blood vessels.
- Battle 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 scale back irritation within the wound space.
Getting sufficient vitamin C is vital for correct wound therapeutic. By following the advisable each day consumption of vitamin C, you’ll be able to assist make sure that your wounds heal correctly and shortly.
Cell safety
Vitamin C is a robust 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 vital for safeguarding cells from injury. By following the advisable each day consumption of vitamin C, you’ll be able to assist make sure that your cells are shielded from injury and that your physique is functioning correctly.
Vitamin C is an important nutrient that performs many vital roles within the physique. It is very important 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 few of the finest sources embody:
- Citrus fruits: Oranges, grapefruits, lemons, and limes are all glorious sources of vitamin C. One medium orange offers about 64 mg of vitamin C, which is greater than 100% of the advisable each day consumption.
- Berries: Berries, similar 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, similar 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. It’s also possible to get vitamin C from fortified meals, similar to some breakfast cereals and fruit juices.
It is very important notice 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 include vitamin C day-after-day.
By consuming quite a lot of fruit and veggies, you’ll be able to simply get the vitamin C it’s good to preserve good well being.
Dietary supplements: Seek the advice of healthcare supplier
Usually, you will get all of the vitamin C you want from meals sources. Nonetheless, there are some individuals who might have to take a vitamin C complement. This contains individuals who:
- Smoke
- Have sure medical situations, similar to most cancers, coronary heart illness, or diabetes
- Are uncovered to excessive ranges of air pollution
- Have a malabsorption dysfunction, similar to Crohn’s illness or ulcerative colitis
When you suppose you might want a vitamin C complement, you will need to speak to your physician. They may also help you establish should you want a complement and suggest the correct dosage for you.
Vitamin C dietary supplements can be found in quite a lot of varieties, 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 could be dangerous. The higher restrict for vitamin C consumption is 2,000 mg per day. Taking greater than this quantity could cause unwanted effects similar to nausea, diarrhea, and kidney stones.
Due to this fact, you will need to speak to your physician earlier than taking a vitamin C complement. They may also help you establish should you want a complement and suggest the correct 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. Nonetheless, 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 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 drugs: Vitamin C can work together with sure drugs, similar to blood thinners and antacids. Due to this fact, you will need to 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 improve the danger of unwanted effects. Due to this fact, you will need to persist with the advisable each 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 would like per day?
Reply: The advisable each day consumption of vitamin C for adults is 65 to 90 milligrams (mg). Nonetheless, some individuals might have extra vitamin C, similar to people who smoke, individuals 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 few of the finest 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. Nonetheless, 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 danger of unwanted effects, similar to nausea, diarrhea, kidney stones, headache, and insomnia.
Query 4: Ought to I take a vitamin C complement?
Reply: Usually, you will get all of the vitamin C you want from meals sources. Nonetheless, there are some individuals who might have to take a vitamin C complement, similar to people who smoke, individuals with sure medical situations, and people who find themselves uncovered to excessive ranges of air pollution. When you suppose 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 could cause unwanted effects similar to nausea, diarrhea, kidney stones, headache, and insomnia.
Query 6: How can I ensure I am getting sufficient vitamin C?
Reply: One of the best ways to get sufficient vitamin C is to eat quite a lot of fruit and veggies, particularly citrus fruits, berries, and leafy greens. It’s also possible to get vitamin C from fortified meals, similar to some breakfast cereals and fruit juices. When you suppose you might want a vitamin C complement, speak to your physician.
Query 7: What are some suggestions for getting extra vitamin C in my eating regimen?
Reply: Listed below are some suggestions for getting extra vitamin C in your eating regimen:
- Add citrus fruits to your breakfast cereal or yogurt.
- Snack on berries, similar to strawberries, blueberries, and raspberries.
- Add leafy greens, similar to kale, spinach, and collard greens, to your salads, sandwiches, and smoothies.
- Roast greens, similar 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 tips, you’ll be able to simply get the vitamin C it’s good to preserve 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, similar to taking a vitamin C complement should you want it and avoiding smoking.
Ideas
Listed below are a number of suggestions for getting sufficient vitamin C in your eating regimen:
Tip 1: Eat quite a lot of fruit and veggies.
One of the best ways 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.
An effective way to begin your day with a lift of vitamin C is so as to add citrus fruits to your breakfast cereal or yogurt. It’s also possible to add berries, similar 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 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 may drink them for breakfast or as a snack. Nonetheless, you will need to notice that these juices are excessive in sugar, so it’s best to drink them moderately.
Closing Paragraph: By following the following tips, you’ll be able to simply get the vitamin C it’s good to preserve 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, similar to taking a vitamin C complement should you want it and avoiding smoking.
Conclusion
Vitamin C is an important nutrient that performs many vital roles within the physique. It helps enhance the immune system, heal wounds, shield cells from injury, and extra. The advisable each day consumption of vitamin C for adults is 65 to 90 milligrams (mg). Nonetheless, some individuals might have extra vitamin C, similar to people who smoke, individuals 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 fruit and veggies, together with citrus fruits, berries, leafy greens, tomatoes, bell peppers, potatoes, and broccoli. It’s also possible to get vitamin C from fortified meals, similar to some breakfast cereals and fruit juices.
When you suppose you might want a vitamin C complement, speak to your physician. Taking an excessive amount of vitamin C could be dangerous, so you will need to persist with the advisable each day consumption.
Closing Message: By consuming a nutritious diet and following the guidelines on this article, you’ll be able to simply get the vitamin C it’s good to preserve good well being.
