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Good sources of vitamin C Vitamin C is found in a wide variety of fruit and vegetables. Vitamin C cannot be stored in the body, so you need it in your diet every day. Taking large amounts (more than 1,000mg per day) of vitamin C can cause: stomach pain
diarrhoea
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.
How Much Vitamin C Is Enough?
N C
According to recent research, vitamin C may offer health benefits in these areas:
1.
A deficiency in vitamin C is associated with many stress related disease. When it comes to the common cold, vitamin C is not a cure, but some studies show that it may help prevent more serious complications. Although research has been conflicting, one study in the American Journal of Clinical Nutrition found that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk than those with the lowest concentrations.
The reasons for this are not completely clear. But what is clear is that people who eat plenty of fruits and vegetables have higher blood levels of vitamin C.
“People who consume more fruit and vegetables will not only have higher [blood] levels of vitamin C, but higher intake of other nutrients potentially beneficial to health, such as fiber and other vitamins and minerals,” study researcher Phyo K. Myint said in an email interview. A study published in the American Journal of Clinical Nutrition examined links between nutrient intakes and skin aging in 4,025 women aged 40-74.
It found that higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance, dryness of the skin, and a better skin-aging appearance.
Function
Dations for vitamin C, as well as other nutrients, are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine. Adequate Intake (AI): This level is established when there is not enough scientific research evidence to develop an RDA.
It is set at a level that is thought to ensure enough nutrition.