Vitamin C, commonly known as ascorbic acid, is the most effective immune-boosting vitamin and is involved in many basic bodily processes. Vitamin C aids in the resistance to diseases such as colds and flu, as well as the healing of wounds. It is required for the production of collagen, a protein that links and maintains bodily tissues including as skin, bones, tendons, muscles, and cartilage, as well as for iron absorption and the prevention of cataracts by boosting blood flow to the eye. Vitamin C is also known as an antioxidant, which aids in the protection of cells from free radical damage. Free radical cell damage is what causes cardiovascular disease, cancer, and other chronic illnesses.
Because of the advantages of vitamin C, many people believe that the higher the dose, the better for health. This viewpoint is totally incorrect.
“Excess vitamin C creates numerous problems,” the doctor said. Because vitamin C is a water-soluble vitamin, excess amounts are excreted by the body via the urine. However, if vitamin C treatment is suddenly discontinued, it may induce reverse inhibition.
In certain instances, adverse symptoms such as digestive problems, stomach and duodenal ulcers, cystitis, diarrhea, and interference with vitamin A and B12 absorption may occur. Nausea and diarrhea, which are believed to be frequent side effects of individuals who take too much vitamin C by accident, impair the body’s metabolism, particularly when consumed on an empty stomach. empty.
Vitamin C, in particular, has the characteristic of boosting uric acid and oxalate excretion, which increases the risk of kidney stone development in the body.
Taking large amounts of vitamin C for an extended period of time when pregnant may create aberrant requirements in the fetus, leading to early scurvy in the infant. High parenteral dosages may induce hemolysis, particularly in individuals with G6PD deficiency.
Vitamin C is a water-soluble vitamin that the body cannot produce or store. To fulfill the required vitamin C needs, it is suggested that the vitamin be obtained through diet or supplements in order to preserve health.
Vitamin C-rich vegetables and fruits include broccoli, kiwi fruit, oranges, tangerines, lemons, guava, strawberries, and tomatoes. Citrus fruits, in particular, are high in vitamin C. Oranges provide about 53 mg of vitamin C per 100 g. An orange has approximately 70 milligrams of vitamin C on average, whereas lemons provide 77 mg.
Broccoli is high in vitamin C, with 100 g containing 89 mg of vitamin C, which helps decrease inflammation, stress, and boost immunity. Up to 62 milligrams of vitamin C may be found in 100 g of papaya.
According to the doctor, consuming 400g of green vegetables and ripe fruits per day is sufficient vitamin for the body; there is no need to supplement with vitamin C-containing meals. If your absorption is inadequate, you may supplement with vitamin C-rich meals.
There are many preparations on the market that give vitamins to the body, in forms such as oral pills, chewable tablets, liquid medicines, injections, and so on. However, how much material to supplement and how much to supplement should be recommended by a doctor.
People are often low in vitamin C if they smoke, live in a polluted environment, consume any kind of coffee, are stressed, or are recuperating from sickness or surgery… Fatigue, rough skin, delayed wound healing, and hemorrhagic patches are all signs of vitamin C insufficiency. Furthermore, a shortage of vitamin C may lead to a variety of illnesses such as anemia, osteoporosis, the body being readily damaged by free radicals, and in the long run, certain malignancies…
The following are recommendations for vitamin C requirements: Children aged 6-11 months need 25-30 mg per day, children aged 1-6 years 30 mg, children aged 7-9 years 35 mg, teenagers aged 10-18 years 65 mg, adults 70 mg, pregnant women 80 mg, and nursing moms 95 mg per day.
After a full breakfast, the ideal time to take vitamin C throughout the day is in the morning or around midday. Because it is prone to induce intestinal alcohol and stomach discomfort if taken on an empty stomach. Furthermore, taking vitamin C at night before going to bed would make it harder to fall asleep.