One of the necessary vitamins is vitamin C. It promotes collagen synthesis, silky and smooth skin, a robust immune system, and wound healing. High antioxidant levels also shield your body from oxidative damage. One of the vitamins that dissolve in water is this one.
If you’re wondering how much vitamin C you should take each day. This page provides a thorough analysis of how much vitamin different age groups should consume.
It is undoubtedly one of the essential nutrients that you must include in your normal diet along with others.
If you are unfamiliar with the scientific name for vitamin C. It is also referred to as L-ascorbic acid or simply as ascorbic acid.
Unfortunately, humans do not belong in the category of animals that can synthesise vitamin C on their own in the body.
Because of this, the only ways to guarantee adequate quantities of this water-soluble vitamin are through a regular diet or with the aid of dietary supplements.
Keep in mind that because vitamin C is water-soluble, it offers both benefits and drawbacks. It is soluble in water and is easily absorbed, which is a benefit.
The drawback is that you can also lose it through stools, urine, and sweat. Citrus fruits should therefore continue to be a staple of your diet.
What is the appropriate daily consumption of vitamin C?
The Institute of Medicine has standardised the optimal recommendations for how much it your body needs each day.
Therefore, 15 mg of vitamin C per day would be the recommended amount for children between the ages of 1 and 3.
You will need to up your it consumption to about 25 mg as you become older and fall into the 4 to 8-year age range.
Adolescent children, defined as those between the ages of 9 and 13, must take up to 45 mg daily.
Teenagers, defined as those between the ages of 14 and 18, have an even greater requirement for regular Vitamin C intake, which should amount to 65 to 75 mg per day.
Keep in mind that up until this age. It is the parents’ crucial job to provide their newborns and kids with the appropriate dose of Vitamin C depending on which age group or category they belong to.
From this point on, in addition to your age group, the amounts of Vitamin C you need to consume as part of a regular diet will depend on your sex.
Male adults who are 19 years of age or older must take 90 mg daily at the very least. whereas women in the same age range require roughly 75 mg of vitamin C daily.
The levels of vitamin C are a little higher for pregnant women who are still in the first trimester. Since you need to do your part and take care of your foetus’ nutritional needs for him or her to grow into a healthy child inside of you.
Therefore, this group of women requires a minimum of 85 mg of vitamin C daily from both their diet and supplements.
You need to take care of your diet as well as your kid’s dietary demands for Vitamin C after women give birth and until the baby is breastfed on you.
And for this reason, in addition to other nutrients in their diet. This group of women requires about 120 mg of vitamin C daily.
You may be wondering what the upper intake limits for vitamin C in adults are now that you have an idea of how much vitamin C you require each day.
This translates to about 2000 mg each day.
How does vitamin C benefit you?
In addition to reducing certain health issues, it can help you maintain optimal metabolic levels.
Of course, anyone of any age can experience a vitamin C deficiency, but children are more susceptible.
Because of this, parents must carefully monitor their children’s and infants’ daily vitamin C food intake.
Scurvy is the medical term for vitamin C deficiency. It is typically obvious whether you have vitamin deficiency issues. If you have symptoms like bruising of the hands and feet, bleeding gums, weakness, exhaustion, rashes, dryness and itching of the skin, and even skin peeling.
As we mentioned above, taking supplements or eating more fruits and vegetables high in vitamin C are two possible treatments. You may also choose medications that contain vitamin C.
If you want to take supplements or medications, we advise that you speak with a doctor first. It can often take some time for it to accumulate and then be replenished from diet alone.
You should see a doctor to find out the best medication and dosage. If you have significant signs of low vitamin C levels in your body.
An extremely important nutrient for supporting the general health of your T-cells or immune cells is vitaminC.
People who often have low levels of it in their bodies may experience immune system issues, sickness, fever, rashes, and allergies of various kinds, particularly in the autumn or during periods of changing weather.
Additionally essential for wound healing is vitamin C. According to scientists, it can aid in the absorption of iron.
This explains why people with vitamin C deficiencies frequently also have iron deficiencies. As low vitaminC prevents the body from absorbing adequate iron during digestion and absorption.
What foods provide a high amount of vitamin C?
Now that you know how much vitamin C you require daily. Let’s look at some ways you can begin to restore the levels of this vitamin in your body.
Here are some of the top suggestions for foods and vegetables that you can usually find in your kitchen.
So don’t be afraid to start including them in your diet as of your next meal.
- Red pepper
- Orange juice
- Lemon juice
- Kiwi fruit
What to consider when selecting a supplement?
For people experiencing more serious issues with it deficiency, supplements are also an option.
Keep in mind that you should speak with a doctor to determine which kind of vitamin C supplement is best.