This article aims to clear any doubts and questions you may have about this subject and we will do our best to do so.
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While vitamin C (ascorbic acid) is an essential nutrient, it’s possible to have too much of it. Because your body doesn’t produce or store vitamin C, it’s important to include vitamin C in your diet. For most people, an orange or a cup of strawberries, chopped red pepper, or broccoli provides enough vitamin C for the day.
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Good sources of vitamin C Vitamin C is found in a wide variety of fruit and vegetables.
Good sources include: citrus fruit, such as oranges and orange juice
How Much Vitamin C Do I Need?
Adults aged 19 to 64 need 40mg of vitamin C a day. Taking large amounts (more than 1,000mg per day) of vitamin C can cause: stomach pain
flatulence These symptoms should disappear once you stop taking vitamin C supplements. You should be able to get all the vitamin C you need by eating a varied and balanced diet.
If you take vitamin C supplements, do not take too much as this could be harmful.
What’S The Recommended Intake?
The Institute of Medicine (IOM) has developed a set of reference values for specific nutrient intake levels, including for vitamin C. One set of guidelines is known as the Recommended Dietary Allowance (RDA) and considers average daily nutrient intake from both foods and supplements. Rda recommendations for specific gender and age groups should meet the nutrient needs of 97–98% of healthy individuals It helps you determine the percentage of nutrients in a single serving of food, compared with the daily requirements. On food labels, this is displayed as %DV Summary The RDA for Vitamin C ranges from 15–75 mg for children, 75 mg for adult women, 90 mg for adult men, and 85–120 mg for women who are pregnant or breastfeeding.
1. May Reduce Your Risk Of Chronic Disease
Vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses (2). Antioxidants are molecules that boost the immune system. Summary Vitamin C is a strong antioxidant that can boost your blood antioxidant levels.