Everything That You Need to Know About Vitamin C
Vitamin C, which is a powerful antioxidant, as well as a water-soluble vitamin, is found in large quantities in fruits and vegetables. Vitamin C is also known as ascorbic acid (second name), which has the ability to support/form connective tissue (including, in addition, bones, skin, blood vessels).
What benefits are transmitted from vitamin C to our body?
- 1 What benefits are transmitted from vitamin C to our body?
- 2 How to understand that the body lacks vitamin C?
- 3 How to get rid of a lack of vitamin and get it in the required amount?
- 4 How much of vitamin C do a child and an adult need?
- 5 What happens if an excess of vitamin has been used?
- 6 Additional useful information:
Vitamin has a lot of positive qualities:
- helps to reduce the duration/symptoms of a common cold;
- supports the healthy immune functions that are so necessary for the body;
- improves the absorption of iron;
- has the ability to restore tissue;
- acts as a body defense against heart disease;
- protects the body from different types of cancer;
According to research, in this situation, the vitamin begins to fight free radicals, and then includes the function of neutralizing the actions of certain preservatives called nitrites. These substances are found in some foods and the worst thing is that due to their composition they can increase the risk of developing any type of cancer.
- prevents scurvy;
- helps to improve poor cholesterol lipoproteins.
How to understand that the body lacks vitamin C?
If you have the following symptoms, then you should immediately pay attention to this problem:
- Pain in the muscles or muscle weakness.
- The state of weakness.
- The appearance of a rash on the legs.
- The occurrence of bleeding gums.
However, that is not all. If the body is no longer lacking but a deficiency of the vitamin, then this may be the impetus for the emergence of a rare, but rather serious disease, which is called scurvy.
How to get rid of a lack of vitamin and get it in the required amount?
All simplicity lies in the fact that vitamin can be obtained from food products, such as:
Especially citrus fruit are really useful (limes, lemons, oranges).
- vegetables (asparagus, cauliflower or ordinary cabbage, broccoli, cabbage, red bell pepper, which has high vitamin content, spinach);
- separately, it is worth highlighting the melon;
- vitaminized foods such as bread, cereals.
How much of vitamin C do a child and an adult need?
It is worth remembering that the dose for the child and for the adult is different. Let’s start with the children:
National Institutes of Health proclaims the following daily vitamin intake recommendations:
- 40 milligrams to infants from 0 to 6 months.
- 50 milligrams to infants from 7 to 12 months.
- 15 milligrams for babies up to 3 years.
- 25 mg for children under 8 years old.
- 45 mg per day for children from 9 to 13 years.
- 75 mg per day for teenage boys and 65 mg for teenage girls. The age of both sexes is 14-18 years.
If we talk about adults over 19 years old, then the same institute of health recommends the following doses:
- Women are recommended 75 mg a day, and men 90 mg a day, but there are exceptions. Pregnant women can consume 85 mg, and nursing mothers 120.
What happens if an excess of vitamin has been used?
The most global problems of overuse can be considered the following:
- Severe diarrhea;
- Stones in the kidneys;
To summarize, there will be a manifestation of gastrointestinal symptoms if the dose of the vitamin is exceeded for 2 000 milligrams, but do not forget that part of the vitamin goes through urination. Also, each is individual in its own way and indicators are individual too.
In general, a vitamin is considered safe, especially if it is achieved by eating the above food.
Additional useful information:
The use of aspirin, nicotine preparations, tetracyclines can lead to a decrease the vitamin in the body. An excess of vitamin A may contribute to the absorption of iron/lutein.