This can be a reader-friendly overview of Vitamin C. For extra particulars, see our well being skilled reality sheet on Vitamin C.
For info on Vitamin C and COVID-19, see the NIH COVID-19 Remedy Pointers on Vitamin C.
COVID-19
What’s vitamin C and what does it do?
Vitamin C, also referred to as ascorbic acid, is a water-soluble nutrient present in some meals. Within the physique, it acts as an antioxidant, serving to to guard cells from the harm attributable to free radicals. Free radicals are compounds fashioned when our our bodies convert the meals we eat into vitality. Individuals are additionally uncovered to free radicals within the surroundings from cigarette smoke, air air pollution, and ultraviolet mild from the solar.
The physique additionally wants vitamin C to make collagen, a protein required to assist wounds heal. As well as, vitamin C improves the absorption of iron from plant-based meals and helps the immune system work correctly to guard the physique from illness.
How a lot vitamin C do I would like?
The quantity of vitamin C you want every day is dependent upon your age. Common day by day really useful quantities for various ages are listed under in milligrams (mg).
When you smoke, add 35 mg to the above values to calculate your complete day by day really useful quantity.
What meals present vitamin C? – “c vitamin daily dose”
Vegetables and fruit are one of the best sources of vitamin C. You may get really useful quantities of vitamin C by consuming a wide range of meals together with the next:
The vitamin C content material of meals could also be lowered by extended storage and by cooking. Steaming or microwaving could reduce cooking losses. Fortuitously, most of the finest meals sources of vitamin C, akin to vegatables and fruits, are often eaten uncooked.
What sorts of vitamin C dietary dietary supplements can be found?
Most multivitamins have vitamin C. Vitamin C can also be obtainable alone as a dietary complement or together with different vitamins. The vitamin C in dietary dietary supplements is often within the type of ascorbic acid, however some dietary supplements produce other types, akin to sodium ascorbate, calcium ascorbate, different mineral ascorbates, and ascorbic acid with bioflavonoids. Analysis has not proven that any type of vitamin C is best than the opposite types.
Am I getting sufficient vitamin C?
Most individuals in the USA get sufficient vitamin C from meals and drinks. Nonetheless, sure teams of persons are extra probably than others to have hassle getting sufficient vitamin C: