One of the necessary vitamins is vitamin C. It can help with wound healing, soft and smooth skin protects your body from radical damage because to its high antioxidant content.
It is one of the few vitamins that is water soluble.
If you’re wondering how much vitamin C you need per day, this article provides an in-depth look at how much vitamin C different age groups require.
It is, without a doubt, one of the essential elements that you must have in your daily diet, along with others.
If you’re unfamiliar with the scientific name for Vitamin C, it’s also known as L ascorbic acid or just ascorbic acid.
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Some animals can generate Vitamin C in their bodies on their own, but regrettably, we humans are not one of them.
As a result, the only way to assure adequate levels of this water-soluble vitamin is to eat a healthy diet or take dietary supplements.
It offers both benefits and drawbacks. On the plus side, it is water soluble and quickly absorbe.
The drawback is that it can be lost through sweating, urine, and faeces. This is why you must continue to do so.
What is the Appropriate Amount of Vitamin C to Consume?
The Institute of Medicine has standardise the best criteria for how much vitamin C your body need every day.
So, for children age one to three years, a daily vitamin C intake of roughly 15 mg is recommende.
Adolescent children between the ages of 9 and 13 should take up to 45 mg each day.
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When you’re a teen, between the ages of 14 and 18, your body’s demand for regular Vitamin C intake increases even more.
Vitamin C levels are slightly greater in pregnant women who are look after your foetus’ nutritional needs in order to create a healthy child in your womb.
As a result, women in this category require at least 85mg of Vitamin C from a mix of food and supplementation.
After giving birth and until your baby is breastfe, you must meet your own and your infant’s vitamin C requirements.
This is why, in addition to other nutrients, this group of women requires roughly 120 mg of Vitamin C.
What role does Vitamin C play in your health?
Apart from preventing certain health conditions, vitamin C can help you maintain optimal metabolic levels.
Vitamin C deficiency can affect people of all ages, although it is especially common in children.
This is why parents should keep a tight eye on their children’s and babies’ daily Vitamin C consumption.
Scurvy is a state instigate by a dearth of Vitamin C.
Low Vitamin C levels can cause bruising of the hands and feet, bleeding gums, weakness, exhaustion, rashes, dryness and itching of the skin, and even skin peeling.
What are some good sources of vitamin C in food?
Now that you know how much vitamin C you need every day, let’s look at some options for refilling your vitamin C levels.
Here are some of the best food and vegetable recommendations that are likely to be found in your kitchen.
So, starting with your next meal, don’t be afraid to incorporate them into your usual diet.
red pepper flakes
Juice from an orange
juice of a lemon
Grapes Berries
Broccoli Strawberries
Brussels
What should you look for in a supplement?
Supplements are also an option for those with more severe cases of Vitamin C insufficiency.
Remember to see a doctor if you want to learn about the best Vitamin C supplement brand.