Wellbeing Tips - Vitamin C

The vitamin C requirements of adults and children could easily be achieved by consuming at least 1 to 2 servings of vitamin C-rich food items. The daily needs for vitamin C are:

•Male (adults)  75 mg •Female (adults)  70 mg •Children  30 mg

Vitamin C is essential for the formation of collagen, which is an important cementing material in the body. Collagen is a component of several parts of the body such as capillaries, teeth, skin and bone material.

Cataract and heart diseases may be prevented with the help of the antioxidant properties of vitamin C. Therefore, have at least 1 to 2 servings of vitamin C-rich foods to get the needed amount of the nutrient daily.

Contrary to popular belief, vitamin C intake does not actually cure common colds and infections. Instead, it may decrease the duration and severity of the symptoms of such illnesses. So, fill your diet with vitamin C-rich foods to lessen the number of your sick days.

Pregnant women don’t only need folate in order to prevent neural tube defects (birth defects in infants). They also need vitamin C (80 mg) because it helps in the conversion of folate into its active form, enabling it to be fully utilized in the body.

Most vitamin C supplements available in the market come in 500 mg preparations, which is 700% of an adult’s daily needs. However, not all of the excess vitamin C can be flushed out of the body; instead, these chemical preparations may eventually lead to the formation of kidney stones. Therefore, it is still best to get your daily vitamin C from natural sources like fruits and vegetables.