Experts say vitamin C is one of the safest and most effective nutrients. Though it might not be the cure for the common cold, the remuneration of vitamin C may include protection against immune system deficiency, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. The tolerable upper intake level is 2000 mg daily for adults.
A study published in Seminars in defensive and Alternative Medicine that looked at over 100 studies revealed a growing list of possible benefits of vitamin C.
“Vitamin C has received ample notice, and with good reason. A higher blood level of may be the ideal nourishment marker for overall health,” says study canvasser Mark Moyad, MD, MPH, of the University of Michigan. “The more we study vitamin C, the better our thoughtful of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health [and] immunity to living longer.”
“But,” Moyad notes, “the ideal dosage may be higher than the recommended dietary allowance.”
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How Much Vitamin C Is Enough?
“The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams is safe,” Moyad says.
But remember that while many people may not always get the optimal vitamin C, having a deficiency is rare in the U.S. and many other countries. Deficiency remains mainly seen in malnourished adults. In tremendous cases, it can lead to scurvy — characterized by weakness, anaemia, bruising, bleeding, and wobbly teeth.
There is no real weakness to taking a 500-milligram addition, except that some types may irritate the stomach. That’s why we recommend taking a non-acidic buffer type of vitamin. “The safe upper maximum is 2,000 milligrams a day, and here is a great track trace with strong evidence that attractive 500 milligrams are safe,” he says.
Vitamin C’s Role in the Body
Also recognized as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It involves many body functions, including forming collagen, iron absorption, proper immune system functioning, wound healing and maintaining cartilage, bones, and teeth.
Vitamin C is one of several antioxidants that protect against damage caused by harmful molecules called free radicals, toxic chemicals, and pollutants like cigarette smoke. Free radicals canister build up and contribute to developing health situations such as cancer, heart illness, and arthritis.
The body doesn’t store , so overdo is not a concern. But it’s still vital not to exceed the safe upper limit of 2,000 milligrams daily to avoid stomach upset and diarrhoea.
Vitamin C is single of the “water-soluble” vitamins. Since your body doesn’t store them, you need to keep them in your diet all the time to maintain healthy levels. Eat raw rich fruits and vegetables, or cook them with minimal water, so you don’t lose some water-soluble vitamins in the cooking water.
Vitamin C is quickly captivated both in food and in pill form. It can enhance the absorption of iron when the two remain eaten together.
Deficiency is relatively rare, above all seen in scrawny adults. In intense cases, it can lead to scurvy — characterized by weakness, anaemia, bruising, bleeding, and movable teeth
The Health profit of Vitamin C
No one vitamin can dominate serious health problems. They often work together, and other lifestyle habits – like enough sleep, exercising, and not smoking – are essential. That said, research shows that vitamin C might offer health profit in these areas:
- Stress. A deficiency in vitamin C remains linked to many stress-related diseases. It is the first nutrient depleted in alcoholics, smokers, and obese persons. And since is one of the nutrients sensitive to stress. Moyad says maintaining levels can be an ideal marker for overall health.
- Stroke. Though research has been conflicting, one study in the American Journal of Clinical. Nutrition found that those with the highest concentration of vitamin in their blood had 42% lower stroke risk than those with the lowest concentrations. The cause for this is not clear. But what is clear is that the populace who eat a bounty of fruits and vegetables have higher blood levels of vitamin.
The upper limit for all adults is 2,000 mg a day. Although too much dietary is unlikely to be harmful, large doses of supplements might cause. Foods with cantaloupe is a rich source of vitamin C, with 202.6 mg of the vitamin in a medium-sized melon and 25.3 mg in one slice. Raw citrus fruits remain very high in vitamin C. One average orange provides 70 mg of Vitamin C, while one grapefruit give about 56 mg.
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