Experts share the amount of vitamin C you need to consume every day

Vitamin C is found in many foods such as red bell peppers, oranges, grapefruit, kiwi, broccoli, and strawberries.

"Our bodies cannot produce vitamin C on their own, so supplementing it through foods rich in vitamin C is very important," said Jamie Nadeau, a nutritionist in the US.

Recommended intake of vitamin C

According to the recommended dietary allowance (RDA), the amount of vitamin C needed each day depends on age and gender.

• 0 to 6 months: 40 mg.
• 7 to 12 months: 50 mg.
• 1 to 3 years old: 15 mg.
• 4 to 8 years: 25 mg.
• 9 to 13 years: 45 mg.
• 14 to 18 years old: 75 mg for males, 65 mg for females.
• 19 years and older: 90 mg for men, 75 mg for women (85 mg if pregnant and 120 mg if breastfeeding).

Supplementing vitamin C through fresh foods is still the safest and most effective choice.

Photo: AI

Additionally, smokers need 35 mg more vitamin C per day than nonsmokers.

An average orange contains about 70 mg of vitamin C, which means meeting your daily needs shouldn't be too difficult.

Effects of vitamin C

According to Nadeau, vitamin C is essential for normal growth, development, and functioning of the body. It plays an important role in the formation of collagen, which helps maintain skin elasticity and ligament strength.

In addition, vitamin C also helps wounds heal quickly, restores cartilage and helps the body absorb iron.

Vitamin C is also a powerful antioxidant that can neutralize free radicals, helping to reduce the risk of cancer and cardiovascular disease.

Vitamin C deficiency can cause fatigue, weakened connective tissue and fragile blood vessels.

What if you take too much vitamin C?

Although vitamin C has many benefits, too much supplementation can be harmful. According to the US National Institutes of Health , adults should not take more than 2,000 mg of vitamin C per day to avoid side effects.

“Taking too much vitamin C can cause diarrhea, stomach pain, heartburn, esophagitis, and even kidney stones,” Nadeau warns.

Supplementing vitamin C through fresh foods is still the safest and most effective choice to protect your health every day, according to USA Today (USA).

Source: https://thanhnien.vn/chuyen-gia-chia-se-luong-vitamin-c-can-tieu-thu-moi-ngay-185250621161044463.htm