Vitamin C is a necessary nutrient that your physique wants for a lot of essential capabilities, corresponding 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 day by 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 the very best meals sources of vitamin C.
how a lot vitamin c per day
Listed below are 8 essential factors about how a lot vitamin C you want per day:
- Really helpful 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 negative effects
Vitamin C is a necessary 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 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. 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
Should you fall into one among 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 could cause negative effects corresponding to nausea, diarrhea, and kidney stones.
One of the simplest 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. You may as well get vitamin C from fortified meals, corresponding to some breakfast cereals and fruit juices.
Should you’re involved about getting sufficient vitamin C, discuss to your physician. They can assist you identify if you must take a vitamin C complement.
Vitamin C is a necessary nutrient that performs many essential roles in your physique. Getting sufficient vitamin C is essential for sustaining good well being. By following the advisable day by day consumption of vitamin C, you’ll be able to assist be sure that you are getting the vitamins you must keep wholesome.
Increased wants: People who smoke, sure medical situations
Some folks might have extra vitamin C than the advisable day by 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 day by 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 might must take a vitamin C complement.
As well as, people who find themselves uncovered to excessive ranges of air pollution may additionally want extra vitamin C. Air pollution can injury cells and tissues, and vitamin C can assist to guard towards this injury.
Should you fall into one among 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 could cause negative effects corresponding to nausea, diarrhea, and kidney stones.
One of the simplest 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. You may as well get vitamin C from fortified meals, corresponding to some breakfast cereals and fruit juices.
Should you’re involved about getting sufficient vitamin C, discuss to your physician. They can assist you identify if you must take a vitamin C complement.
Immune system booster
Vitamin C is a necessary nutrient for a wholesome immune system. It helps your physique battle off infections by:
- Producing white blood cells: White blood cells are cells that battle off an infection. Vitamin C helps your physique produce extra white blood cells.
- Defending cells from injury: Vitamin C is an antioxidant that helps defend cells from injury brought on by 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 essential for sustaining a wholesome immune system. By following the advisable day by day consumption of vitamin C, you’ll be able to assist be 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 latest tissue. Vitamin C helps your physique produce extra collagen.
- Kind new blood vessels: New blood vessels must be fashioned 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 battle off an infection, which can assist 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 day by day consumption of vitamin C, you’ll be able to assist be sure that your wounds heal correctly and shortly.
Cell safety
Vitamin C is a robust antioxidant that helps defend cells from injury brought on by 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 brought on by irritation. Irritation is a pure response to damage or an infection, however persistent irritation can injury cells and result in illness. Vitamin C has anti-inflammatory properties that may assist to scale back irritation and defend 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 supplies energy and construction to tissues. Vitamin C additionally helps to guard cells from injury brought on by ultraviolet (UV) radiation from the solar.
Getting sufficient vitamin C is essential for shielding cells from injury. By following the advisable day by day consumption of vitamin C, you’ll be able to assist be sure that your cells are shielded from injury and that your physique is functioning correctly.
Vitamin C is a necessary nutrient that performs many essential 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 supplies about 64 mg of vitamin C, which is greater than 100% of the advisable day by 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 may as well get vitamin C from fortified meals, corresponding to some breakfast cereals and fruit juices.
It is very important observe that vitamin C is a water-soluble vitamin, which signifies that it isn’t saved within the physique. Due to this fact, you will need to eat meals that include vitamin C on daily basis.
By consuming quite a lot of fruit and veggies, you’ll be able to simply get the vitamin C you must 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 might must 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
Should you assume it’s possible you’ll want a vitamin C complement, you will need to discuss to your physician. They can assist you identify in case you want a complement and advocate the precise dosage for you.
Vitamin C dietary supplements can be found in quite a lot of types, 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.
It is usually 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 could cause negative 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 can assist you identify in case you want a complement and advocate the precise dosage for you.
Extra: Uncommon, might trigger negative effects
Vitamin C is a water-soluble vitamin, which signifies 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 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 a protracted time period can improve 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 medicines: Vitamin C can work together with sure medicines, 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 in case you are taking any medicines.
The higher restrict for vitamin C consumption is 2,000 mg per day. Taking greater than this quantity can improve the danger of negative effects. Due to this fact, you will need to stick with the advisable 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 ceaselessly requested questions on vitamin C consumption:
Query 1: How a lot vitamin C do I want per day?
Reply: The advisable day by 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 the very best meals sources of vitamin C?
Reply: Among 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. Nonetheless, 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 danger of negative 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 might must 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. Should you assume it’s possible you’ll want a vitamin C complement, discuss 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 corresponding to nausea, diarrhea, kidney stones, headache, and insomnia.
Query 6: How can I make sure that I am getting sufficient vitamin C?
Reply: One of the simplest ways to get sufficient vitamin C is to eat quite a lot of fruit and veggies, particularly citrus fruits, berries, and leafy greens. You may as well get vitamin C from fortified meals, corresponding to some breakfast cereals and fruit juices. Should you assume it’s possible you’ll want a vitamin C complement, discuss to your physician.
Query 7: What are some suggestions for getting extra vitamin C in my weight-reduction plan?
Reply: Listed below are some suggestions for getting extra vitamin C in your weight-reduction 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’ll be able to simply get the vitamin C you must keep 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, corresponding to taking a vitamin C complement in case you want it and avoiding smoking.
Suggestions
Listed below are a couple of suggestions for getting sufficient vitamin C in your weight-reduction plan:
Tip 1: Eat quite a lot of fruit and veggies.
One of the simplest 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. You may as well 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 day by 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, you will need to observe that these juices are excessive in sugar, so it’s best to drink them sparsely.
Closing Paragraph: By following the following pointers, you’ll be able to simply get the vitamin C you must keep 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, corresponding to taking a vitamin C complement in case you want it and avoiding smoking.
Conclusion
Vitamin C is a necessary nutrient that performs many essential roles within the physique. It helps increase the immune system, heal wounds, defend cells from injury, and extra. The advisable day by 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.
One of the simplest 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. You may as well get vitamin C from fortified meals, corresponding to some breakfast cereals and fruit juices.
Should you assume it’s possible you’ll want a vitamin C complement, discuss to your physician. Taking an excessive amount of vitamin C could be dangerous, so you will need to stick with the advisable day by 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 you must keep good well being.
