Vitamin C is an essential vitamin, meaning your body can’t produce it. Yet, it has many roles and has been linked to impressive health benefits. It’s water-soluble and found in many fruits and vegetables, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach.
The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men
How Much Vitamin C Is Enough?
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According to recent research, vitamin C may offer health benefits in these areas:
1. “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. 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. 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. 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.
1. May Reduce Your Risk Of Chronic Disease
Antioxidants are molecules that boost the immune system.
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Good sources of vitamin C Vitamin C is found in a wide variety of fruit and vegetables.
What Happens If I Take Too Much Vitamin C?
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.
What Does The Department Of Health And Social Care Advise?
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.
1. Vitamin C Stimulates Collagen Synthesis
The body depends on vitamin C for the synthesis of collagen, which is found in connective tissue around the body, according to the NIH.
“Adequate vitamin C levels are essential for the production of collagen,” Samuels says. “Collagen is the most abundant protein in the body and plays a critical role in connective tissues like those found in our organs and of course our hair, skin, and nails.”
You may know collagen as the skin’s anti-aging savior as some health and beauty experts portray it. A study published in September 2015 in Clinical, Cosmetic, and Investigational Dermatology found that topically applying vitamin C to the skin led to increased collagen production and younger-looking skin.