Vitamin C for Good Health

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Vitamin C or ascorbic acid is an essential nutrient for humans. Its active form is L-ascorbate or L-ascorbic acid. They are needed by your body to help repair and manufacture tissues. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. vitamin C is important for the healing of wounds, while helping to create teeth and bones. You have to get what you need from food, including citrus fruits, broccoli, and tomatoes.

Benefits

Vitamin C is effective in treating hair loss.
Vitamin C is a water-soluble vitamin, meaning that your body does not store it. Vitamin C provides many benefits for your body, one of which includes helping to treat and prevent hair loss. The best way to use vitamin C to combat hair loss is to modify your diet to include foods that are rich in vitamin C.

Daily Dosage

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The recommended daily intake allowance of Vitamin C is still in contention but experts agree that a range of 45 mg to 400 mg is required and considered safe. However, a daily dose of up to 2 g is permissible.

Most of the studies Moyad and his colleagues examined used 500 daily milligrams of vitamin C to achieve health results. That’s much higher than the RDA of 75-90 milligrams a day for adults. So unless you can eat plenty of fruits and vegetables, you may need to take a dietary supplement of vitamin C to gain all the benefits, Moyad says. He suggests taking 500 milligrams a day, in addition to eating five servings of fruits and vegetables

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 daily is safe.

Some studies suggest that adults should take 250 – 500 mg twice a day for any benefit. Talk to your doctor before taking more than 1,000 mg of vitamin C on a daily basis and before giving vitamin C to a child.

Sources of vitamin C

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All of citrus fruits like (orange, grapefruit, lime, and lemon) are excellent sources of vitamin C.

Vitamins C per 100 gram of serving

Kiwi contains around 93 mg
oranges contains around 59 mg
Papaya contains around 62 mg
Guavas containing amazing amount of around 228 mg of vitamin c

 

 

 

 

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