According to the Office of Dietary Supplements (ODS), the recommended daily allowance of vitamin C for adults is:
90 milligrams (mg) for males
75 mg for females
85 mg when pregnant
120 mg when breastfeeding
an additional 35 mg for people who smoke
Some experts believe that people should consume much more than the recommended daily allowance for good health. One scientific editorial suggests that 200 mg per day is an optimal amount for most adults.
One serving of any of the foods below contains more than 20 percent of the recommended daily value of vitamin C. This makes these foods “excellent” sources of the vitamin, according to the Food and Drug Administration (FDA).
Does cooking affect vitamin C?
Cooking may reduce the amount of the vitamin in fruits and vegetables. To lose the least vitamin C, the ODS recommend steaming or microwaving these foods.
To get the most vitamin C, eat a variety of raw fruits and vegetables every day.
Why is vitamin C important?
Vitamin C is an antioxidant. It protects the body’s cells from damage caused by free radicals. Free radicals can cause changes in cells and DNA that can lead to illnesses, including cancer.
This vitamin also plays a key role in almost all of the body’s tissues. Without vitamin C, the body cannot make collagen, a protein that is necessary for building and maintaining:
healthy bones
joints
skin
digestive tract tissues
Vitamin C is an important part of the immune system, which defends against viruses, bacteria, and other pathogens. Studies show that low levels of vitamin C lead to problems with the immune system and other illnesses.
Vitamin C deficiency can result in a condition called scurvy. This deficiency is relatively rare in the United States.
A vitamin C deficiency, or scurvy, may cause:
joint pain
bleeding gums
fatigue
problems with wound healing
depression
tooth loss
Health benefits of vitamin C intake
The following sections discuss some of the most important benefits of vitamin C.
Boosting heart health
Some evidence suggests that vitamin C may help lower the risk of heart disease or its complications.
One study indicates that people who consume more vitamin C have a lower risk of death from cardiovascular disease.
Other researchers are not convinced that vitamin C alone improves heart health. However, it is clear that eating more fruits and vegetables can help boost the health of the heart by providing a range of vitamins, minerals, antioxidants, and fiber.
#Health, #Vitamin, #Vitaminecapsulesforskin, #Vitamindfoodslist, #Vitaminc, #Vitamincserum, #Vitamine, #Vitaminecapsulesforhair, #Vitamind, #Vitamindkikamisekyahotah, #Vitamincfoods, #Vitaminecapsule, #Vitaminctabletsforskin, #Vitaminecapsulesforskinwhitening, #Vitamina, #Vitamindkikamikailaj#Healthtips, #Healthybreakfastideas, #Healthsubzwari, #Healthyfood, #Healthytips, #Healthtipsinurdu, #Healthydietplanforweightloss, #Healthylifestyle2healthyrecipes, #Healthyfamily, #Healthyfusion, #Healthyhairtips, #Healthybreakfast #Beauty, #Beautytips, #Beautyandthebeast, #Beautyandthebeastfullmovieinhindi, #Beautykhantiktokvideo, #Beautyhacks, #Beautytipsforface, #Beautyparlour, #Beautyandthebeastfullmovie, #Beautykhan, #Beautykhanviralvideo, #Beautycamera, #Beautyhacksforgirls, #Beautytipsforgirls,#Fitness, #Fitnessmotivation, #Fitnessworkout, #Fitnessblender, #Fitnesstips, #Fitnessfactory, #Fitnessyt, #Fitnessexercises, #Fitnessmarshall, #Fitnessexercisesforwomenathome, #Fitnessblenderwarmup, #Fitnessgirls, #Fitnessdance, #Fitnessstrikes
