Vitamin C, also known as ascorbic acid, is a water-soluble vitamin and greatly impacts our overall health. A smooth skin, strong immune system, healthy iron levels in the blood, and effective wound healing, all these processes depend on an adequate intake of vitamin C.
How much vitamin C per day is required?
The recommendation of every nutrient is generally differentiated based on gender and age, making the daily requirement completely different for people of different groups.
- For kids (1-8 years): 15-25 mg
- For teens (9-13 years): 45 mg
- For adult men (14 years and older): 65-90 mg
- For adult women (14 years and older): 65-75 mg
- For pregnant women (19 years and older): 85 mg
- For breastfeeding women (19 years and older): 120 mg
Apart from these general recommendations, those who smoke a lot will require an extra 35 mg of vitamin C. This is because vitamin C is a strong antioxidant, thus neutralizing the oxidizing effect of chemicals present in the smoke. Therefore, an additional 35 mg of vitamin C is required by smokers.
Benefits of vitamin C
A human body needs vitamin C for the following purposes;
- For a well-prepared immune system to fight against several microbial infections
- For neutralizing the effects of harmful oxidative species produced inside the body
- For maintaining skin health by improving wound healing and protecting skin from oxidative damage
- For better absorption of dietary iron into the body, consequently, helping in fulfilling the iron deficiency
- For the normal production of collagen, L-carnitine, and some neurotransmitters
What are the best sources of vitamin C?
Vitamin C sources are not very difficult to find, and they can be obtained from a lot of fresh fruits, vegetables, and food supplements as well. Anything that is water-soluble will not be stored inside the body, thus should be taken daily through different sources. The same is the case with vitamin C, although it is not required by our body in large amounts, a person must have multiple vitamin C sources included in his/her diet.
Citrus fruits, cantaloupe, strawberries, bell peppers, and some cruciferous vegetables (cabbage, cauliflower, and broccoli) are vitamin C sources. Besides, some vitamin supplements which contain a considerable amount of vitamin C, are also efficient sources of this vitamin. In this regard, Medevox Pharmaceuticals has manufactured several immune-boosting supplements, containing vitamin C, by the names of Effer-c Tablet, Vitamin C Tablet
These vitamin supplements are packed with Vitamin C and some accessory ingredients like Calcium Lactate gluconate, Calcium carbonate .The purpose of adding the other ingredients is to enhance the working and to support the antioxidant effects of vitamin C, in the body.
References:
- https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-c/faq-20058030
- https://www.webmd.com/diet/features/the-benefits-of-vitamin-c#1
- https://www.medicalnewstoday.com/articles/219352
- https://www.healthline.com/nutrition/how-much-vitamin-c-should-i-take-daily
