One of the most well-known pieces of conventional wisdom, vitamin C is linked to a long list of health benefits. It is one of the 13 fundamental nutrients that our body needs. Do you know exactly how much you need, how to take it to get the most out of it, and what are the benefits of using it except cold?
How Much Vitamin C Do You Need?
Vitamin C, also known as Ascorbic acid, is a water-soluble vitamin that dissolves in water. Ascorbic acid must be taken every day because the body does not store it and we need to consume it externally. The body can't make vitamin C from other things, it only comes from food.
According to the FSSAI medical recommendations, the following is the recommended daily intake of vitamin C:
- Babies up to 6 months of age - 20mg
- Babies 7 to 12 months of age - 27mg
- Children from 1 to 3 years of age - 27mg
- Children from 4 to 8 years of age - 32mg
- Children from 9 to 13 years of age - 43mg
- Adolescents (males) from 14 to 18 years of age - 82mg
- Adolescents (girls) from 14 to 18 years of age - 68mg
- Adults (men) - 80mg
- Adults (women) - 65mg
- Pregnant women - 80mg
- Breastfeeding women - 115mg
What Is Vitamin C Used For?
The advantages of using Vitamin C effervescent tablets, supplement or food provide the following advantages to the body:
- Energises defences: According to some studies, it makes the immune system stronger by making it more resistant to infections. Particularly, vitamin C raises the volume of cytokines, which are antiviral substances that aid in preventing immune system failure, in the blood.
- Manufactures collagen: Vitamin C has a powerful antioxidant effect that keeps cells from getting old too quickly. It is additionally fundamental for the development of collagen that keeps up with sound skin, bones and teeth and furthermore advances recuperating. Collagen is the protein that supports tissues and, as it is lost, wrinkles show up.
- Protects against cancer: One could say that vitamin C has anticancer properties because of its antioxidant power, which helps protect cells from free radical damage.
- Helps absorb iron: Ascorbic acid oxidises vegetable iron, which is twofold acclimatised. Because of this, iron-rich legumes should be paired with salads, peppers, tomatoes, or desserts made from citrus, melon, or tropical fruits.
Is it helpful to take a lot of vitamin C to prevent or treat colds?
One of the most common misconceptions is that taking a lot of vitamin C prevents colds. However, it has been demonstrated that while it can help alleviate the symptoms of colds, it does not prevent them. However, it is not necessary to take much more than is recommended. Overdosing vitamin C is not good for the body like the rest of vitamin C. You need to keep an eye on your vitamin C either in the form of a supplement or food.
Vitamin C does not treat the flu or a cold, but it does strengthen our immune system to protect us from infections. A stronger immune system can stop you from getting a series of colds in the winter that last for a long time or get complicated.
Which foods contain the most vitamin C?
Vitamin C can be found in all fruits and vegetables, though some contain it in greater quantities. Well, citrus food is rich in vitamin C. You can add more citrus food to your routine. Below are some of the ones that are simple to include in your diet and have more vitamin C per 100 grams of food:
- Red pepper. 139 mg of vitamin C.
- Brussels sprouts. 112mg
- Broccoli. 100mg.
- Papaya. 80mg.
- Kiwi. 70mg.
- Cauliflower, sprouts, cabbage. 65mg,
- Grenade. 60mg.
- Orange. 55mg.
- Strawberries. 54mg.
- Orange and lemon. 35mg.
How Would You Get The Essential Vitamin C Acid Each Day?
An adult person needs about 80 mg of vitamin C per day (somewhat more for men and somewhat less for ladies). This amount can be achieved by serving strawberries and a few kiwis in a bowl, or by including fruits like mango or pomegranate in the dessert.
In addition, it is suggested that you consume a daily salad made with red and green peppers and lemon rather than vinegar as a reinforcement.
Where some opt to go with the supplement. There are many creative and tasty ways to add vitamin C in the form of supplements too. Just check out on the internet.
How can food prevent the loss of vitamin C?
You need to take precautions when taking vitamin C-rich foods because they could be lost.
- Food should be stored at a low temperature and in dark containers. L-ascorbic acid oxidises in touch with light and air.
- Cook food with little water and for a brief time frame. When vegetables are cooked, the liquid that is left over can be used to make soups, stews, and sauces, or to boil rice because it is full of nutrients. Steaming helps to preserve vitamin C.
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