It helps form and maintain bones, skin, and blood vessels. It is also an antioxidant. Vitamin C occurs naturally in some foods, especially fruits and vegetables.
In this article, learn more about why we need vitamin C, how much we need, and where to find it.
How Much Vitamin C Is Enough?
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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. It is the first nutrient to be depleted in alcoholics, smokers, and obese individuals.
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. “There is good evidence taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia and lung infections,” says Moyad. 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.
Vitamin C affects cells on the inside and outside of the body and it’s antioxidant properties can be beneficial when it comes to aging. 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. In addition, topical treatments with Vitamin C have been shown in some studies to reduce wrinkles
Other studies have suggested that vitamin C may als.
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These include: helping to protect cells and keeping them healthy
maintaining healthy skin, blood vessels, bones and cartilage
helping with wound healing Lack of vitamin C can lead to scurvy. Good sources include: citrus fruit, such as oranges and orange juice
Peppers
Strawberries
Blackcurrants
Broccoli
Brussels Sprouts
Potatoes
How Much Vitamin C Do I Need?
Adults aged 19 to 64 need 40mg of vitamin C a day. Vitamin C cannot be stored in the body, so you need it in your diet every day.
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. Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This may help reduce the risk of chronic diseases like heart disease.
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. These values, which vary by age and sex, include:
Recommended Dietary Allowance (RDA): The average daily level of intake that is enough to meet the nutrient needs of nearly all (97% to 98%) healthy people. Adequate Intake (AI): This level is established when there is not enough scientific research evidence to develop an RDA.
Dietary reference intakes for vitamin C:
Infants (AI)
0 to 6 months: 40* milligrams/day (mg/day)
7 to 12 months: 50* mg/day
Children (RDA)
1 to 3 years: 15 mg/day
4 to 8 years: 25 mg/day
9 to 13 years: 45 mg/day
Adolescents
Girls 14 to 18 years: 65 mg/day
Pregnant teens: 80 mg/day
Breastfeeding teens: 115 mg/day
Boys 14 to 18 years: 75 mg/day
Adults
Men age 19 and older: 90 mg/day
Women age 19 year and older: 75 mg/day
Pregnant women: 85 mg/day
Breastfeeding women: 120 mg/day
The best way to get the daily requirement of essential vitamins, including vitamin C, is to eat a balanced diet that contains a variety of foods. Smokers or those who are around secondhand smoke at any age should increase their daily amount of vitamin C an additional 35 mg per day. Women who are pregnant or breastfeeding and those who smoke need higher amounts of vitamin C. Ask your health care provider what amount is best for yo.