Who doesn’t savor a chilled glass of lemonade on a hot day? Lemonades are rich in Vitamin C. In fact, the human body, in general, has a huge knack for consuming a lot of Vitamin C in a day.
Vitamin C is a crucial component of a person’s health. Lack of the vital substance can have dire consequences. However, there are still certain levels of Vitamin C consumption in a day.
In this article, we discuss how much Vitamin C you should take in a day along with some health benefits of Vitamin C. We‘ll also see if too much Vitamin C can be harmful to you. Take a look:
What Is Vitamin C?
Vitamin C is also called ascorbic acid and is present in abundance in many fruits and vegetables. It is a water soluble vitamin. A strong antioxidant, Vitamin C helps the body in forming and maintaining its connective tissue.
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Health Benefits Of Vitamin C
Like stated above, Vitamin C has a major role in a person’s body. It helps in repairing and regenerating connective tissue, along with providing protection against several heart diseases. One of the most notable benefits of Vitamin C is that it provides protection against scurvy or bleeding gums. In fact, research has proven that being a powerful antioxidant; Vitamin C provides protection against cancer causing radicals in the body.
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Signs Of Vitamin C Deficiency
If your diet has a massive lack of Vitamin C, then your body will show you several symptoms to give you an fair idea. You may feel fatigue, exhausted, and muscle weakness, along with several joint pains, if there is a deficiency of Vitamin C in your body. Not to forget, a lack of Vitamin C causes scurvy, which is a potentially severe illness.
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How Much Vitamin C Per Day?
All this brings us to the most important question: how much Vitamin C does your body need in a day? Well, the figures vary in men and women and also in young kids and adults.
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For adults, or someone who is older than 18 years, needs a considerable amount of Vitamin C. According to the National Institute of Health, the Recommended Dietary Allowance (RDA) of Vitamin C in adults is as follows:
#. Men: 90 mg per day
#. Women: 75 mg per day
#. Pregnant Women: 85 mg per day
#. Breastfeeding Women: 120 mg per day
Kids generally don’t require as much quantity of Vitamin C as adults do. However, parents should make sure that they include a considerable amount of Vitamin C in their kids’ meals. One thing to keep in mind is that young infants should never be given more than 50 mg of Vitamin C in a day. For teens, the intake of Vitamin C shouldn’t exceed more than 75 mg per day.
Is Too Much Vitamin C Harmful?
Excess of anything is bad, so yes, watch your Vitamin diet! If your intake of Vitamin C is more than the ideal intake on an average, then it can lead to diarrhea, nausea, and abdominal pains. Although the body generally flushes excessive Vitamin C in urine, it is not advisable to take more than 200 mg of Vitamin C in a day. If done so, it can even lead to kidney stones along with causing severe diarrhea and gastritis.
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So, there you have it. Everything you need to know regarding health benefits of Vitamin C, how much Vitamin C you should take in a day. If you found this article informative, let us know in the comments below.