Vitamin C Rich Foods

What is Vitamin C?

Vitamin C is water soluble vitamin, and it is also an antioxidant. Vitamin C fortifies your immune system. Vitamin C is important in the creation of collagen. Vitamin C most important function is building the tissues and keeping them healthy. Vitamin C keeps your skin healthy and smooth and gives you a younger look.

How Much Do I Need?

for normal adults a goal of 90 mg / day for men and 75 mg / day for the women or more would be fine. For people who exercise heavily, more would be recommended. Since vitamin C is water soluble, you need to replace it daily. Smokers should consume more as there is a higher turnover of vitamin C. Amounts greater than 2,000 mg/day are not recommended because such high doses can lead to stomach upset and diarrhea.

Children

Children need more as they grow older. Children 1 to 3 years of age needs to get 15 mg/day. A child 4 to 8 years of age needs 25 mg/day. A child 9 to 13 years of age needs 45 mg/day.

Adolescents

During adolescence The demands change and continues through life. Boys 14 to 18 years of age need 75 mg/day. Girls 14 to 18 need 65 mg/day

Pregnant Women / Lactating Women

Pregnant or lactating women need more. Remember, you are providing Vitamin C for ourself and for the unborn or newborn child. Pregnant women should add an additional 15 mg/day to their normal daily requirement. Lactating women should add an additional 50 mg/day to their normal daily requirement. This means that women over the age of 18 will need to consume 85 mg/day while pregnant and 120 mg/day while lactating. Women 18 or younger will need 5 mg/day less than women 19 or older who are pregnant or lactating.

The Signs of Vitamin C Deficiency

Scurvy is the main disease that is caused by vitamin C deficiency. It is characterized by loose teeth, anemia, poor healing, easy bruising and fragility of blood vessels. Other signs of a vitamin C deficiencies include dry and splitting hair, bleeding gums, nose bleeds, swollen and painful joints, rough and dry skin, decreased ability to fight infection, and possible weight gain because of slowed metabolism.

Signs of Excess Vitamin C

Vitamin C toxicity is very rare, because the body cannot store the vitamin. Excess intake of vitamin C causes stomach pain, diarrhea, nausea, and an increased risk of kidney stones. Body levels of copper can be reduced with high quantities of it. Jaundice, severe back pain, fever, vomiting, facial flushing, itchiness, and headache are other symptoms of overdose of vitamin C.

Food Sources of Vitamin C