Healthy ways to meet the daily requirement of vitamin C
Vitamin C or ascorbic acid is one of water-soluble vitamins the body needs for growth, development, and body repair process through its role in collagen metabolism. In addition, vitamin C also plays a role in wound repair process in bone, cartilage, teeth and gums.
Vitamin C is not produced by the body, so it is important to get vitamin C from foods.
Foods that contain lots of vitamin C, include fruits and vegetables.
The content of vitamin C in fruits:
- Strawberries (1 cup, sliced): 95mg
- Papaya (1 cup, sliced): 95mg
- Orange (1 fruits, medium size): 70 mg
- Mango (1 cup, chopped): 45 mg
Because soluble in water , make the excess vitamin C is not used by the body will be removed through urine and not stored in the body. For this reason, we need balanced intake of vitamin C continuously, through the intake from foods containing vitamin C.
When a person experiences vitamin C deficiency, it will cause a variety of symptoms such as fatigue, anemia, gum disease (ginggivitis) / bleeding gums, and bleeding that appear on the skin due to rupture of small blood vessels in the body. The entire collection of symptoms called Scurvy disease.
How much do we need Vitamin C?
Food and Nutrition Board, U.S. National Academy of Sciences has formulated the needs intake of vitamin C / day. Excessive intake will not only wasted in the urine, but excessive intake can also have a detrimental effect on our body.
Recommended intake of vitamin C per day:
Age Requirement / day
Do we need to consume high doses of vitamin C supplement?
Some people think necessary to take vitamin C supplements in high doses as they believe, the greater vitamin intake, the more benefits they get. This is wrong because vitamin C can not be stored in the body, so the excess of vitamin C will disposed directly by the kidneys through urine.
Five servings of fruits or vegetables are enough to meet the daily requirement of vitamin C to 200 mg per day. The researchers added that, until now there is no evidence that the consumption of vitamin C more than 400 mg per day showed a better value.
Food and Nutrition Board, U.S. National Academy of Sciences determined that a maximum intake of vitamin C that can still be tolerated by the body and does not cause side effects was 2000 mg per day. However, it is safer to consume vitamin C less than 1000 mg per day. For that reason, if the intake of vitamin C have been met by the consumption of daily food, then vitamin C supplement is not required.
Consumption of vitamin C more than 1000 mg per day may causes nausea, indigestion, abdominal cramps, diarrhea, and although the mechanism is not yet unclear, it will likely increase the formation of kidney stones. Keep in mind, that the negative effects found are from the consumption of vitamin C supplements, not on consumption from natural foods.
So, it would be better if you meet the body’s need for vitamin C from the daily diet, without excessive supplementation. While under certain conditions, when the use of vitamin C supplements is necessary, you should consult with your doctor.
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