Vitamin C keeps the immune system healthy, helping treat infections, viruses, and other conditions. Although research has not proven that vitamin C prevents the common cold, it can help people recover more quickly, and it may reduce the severity of the virus
Vitamin C is a water soluble vitamin that helps with everything from iron absorption to collagen production. Unlike certain other vitamins, vitamin C can’t be made in the body, but it can be found in a wide range of foods, mostly fruits and vegetables. It can also be taken in supplement form.
What are the benefits of gain Vitamin C?
- Can improve the skin health
- May help manage high blood pressure
- May lower your risk of heart disease
- Helps prevent iron deficiency
- Boosts immunity
- Protects memory and thinking as you age
How much vitamin C do I need?
The amount of vitamin C you need each day depends on your age. Average daily recommended amounts for different ages are listed below in milligrams (mg).
|Life Stage||Recommended Amount|
|Birth to 6 months||40 mg|
|Infants 7–12 months||50 mg|
|Children 1–3 years||15 mg|
|Children 4–8 years||25 mg|
|Children 9–13 years||45 mg|
|Teens 14–18 years (boys)||75 mg|
|Teens 14–18 years (girls)||65 mg|
|Adults (men)||90 mg|
|Adults (women)||75 mg|
|Pregnant teens||80 mg|
|Pregnant women||85 mg|
|Breastfeeding teens||115 mg|
|Breastfeeding women||120 mg|
What happens if vitamin C is low?
- connective tissue defects ( gingivitis, petechial, rash, internal bleeding, impaired wound healing
- Skin spots caused by bleeding and bruising from broken blood vessels
- Swelling or bleeding of gums, and eventual loss of teeth
- Hair loss
How can we get Vitamin C?
Fruits and vegetables are the best sources of this vitamin.
- Citrus (oranges, kiwi, lemon, grapefruit)
- Bell peppers
- Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
- White potatoes