What is the appropriate intake of vitamin C?
The estimate of the appropriate intake of vitamin C will vary from man to person. There are specific instructions for children and adults, with certain reflections for groups such as pregnant women. Vitamin C, also known as ascorbic acid, performs several necessary functions in the body. Some examples of its advantages include tissue development, combat infections and diseases such as common colds and support for healthy bones and teeth. In addition, sufficient daily doses can help prevent some chronic diseases. One should note that the body cannot be produced or stored, so the daily intake of vitamin C is necessary to gain the most benefits for health. You can find it in several foods as well as in nutrition supplements. Pregnant and nursing women have higher recommended dosages. Studies have shown that smokers generally need more nutrients because of lack in their bloodstream. Therefore, their recommended intake of vitamin C is higher than in non -smokers. The proposed daily intake of infants is 40 to 50 mg. Recommendations of older childrenThey start at 15 mg at the age of one, leading up to 45 mg at the age of 13. Adolescents aged 14 to 18 have a proposed income of approximately 65 to 75 mg.
The main sources of food vitamin C are generally fruits and vegetables. Some examples of those who have the highest amount are oranges, grapefruit and their respective juices. Several other sources with a beneficial amount of vitamin C are berries, tomatoes, peppers and broccoli. Many nutrition experts also recommend tropical fruit and melons, cauliflower, squash and potato.
If someone shows signs of deficiency, it may be necessary to increase its intake of vitamin C. Some symptoms may include susceptibility to infection or disease, tend to bruise and problems of joints. Extreme deficiency could lead to a disease known as shuffles. However, this condition usually occurs in the general population because only a small amount of vitam is needed to do soínu C.
On the other hand, it may be necessary for someone to reduce vitamin C intake, if it usually takes more than 2,000 mg per day. While vitamin poisoning is unusual, ingestion of such high concentrations can cause physical illness such as stomach discomfort. Anyone who is worried about the toxicity of vitamin or potential shortcomings should consult an expert on advice.