Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for the growth and repair of tissues in the body. It is also a powerful antioxidant that helps to protect cells from damage caused by free radicals. The recommended daily amount of vitamin C for adults is 65 to 90 milligrams (mg) a day, and the upper limit is 2,000 mg a day. For pregnant and breastfeeding women, the recommended amount increases to 85 mg and 120 mg, respectively.
Vitamin C can be obtained from a variety of fruits and vegetables, including citrus fruits, strawberries, kiwi, bell peppers, broccoli, and tomatoes. It can also be found in some fortified foods and dietary supplements. In some cases, people may require higher doses of vitamin C, such as those with certain medical conditions or those who smoke, as smoking can deplete the body’s vitamin C levels.
Vitamin C deficiency can lead to a condition known as scurvy, which is characterized by fatigue, inflammation of the gums, and easy bruising. In severe cases, it can also lead to anemia and weakened immunity. To prevent deficiency, it is important to include a variety of vitamin C-rich foods in your diet or take a supplement if necessary.
Health Tips: It is important to be mindful of potential side effects of taking too much vitamin C, such as diarrhea, nausea, and stomach cramps. It is best to obtain vitamin C from natural food sources rather than relying solely on supplements, as whole foods provide a range of nutrients that work together for overall health. If you have any concerns about your vitamin C intake, it is best to consult with a healthcare professional for personalized advice.
