What is vitamin C in and what is vitamin C good for? A common question and that is not surprising! Vitamin C is indispensable and one of the most impo
What is vitamin C in and what is vitamin C good for? A common question and that is not surprising! Vitamin C is indispensable and one of the most important vitamins for the body. The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men (1). In this article you will learn more about the power of this great vitamin.
What does vitamin C contain?
There are various foods with a high content of vitamin C. Every day we need vitamins and minerals that you can get from food and supplements. Vitamins straight from the diet are the purest form and that is why I share a powerful top 10 foods that contain vitamin C. First I tell you more about this Mega important vitamin!
What is Vitamin C?
Vitamin C or ascorbic acid is a vitamin and indispensable for your body. It is the best known vitamin with various functions that promote your health. Your body absorbs vitamin C as an antioxidant and promotes your connective tissue, resistance and protects your muscles.
Vitamin C is also known as the immune booster. You reduce the chance of a cold and the flu also has less chance. With enough vitamin C in your body, you therefore prevent infections (2).
How much vitamin C per day?
Because your own body does not produce and store vitamin C, it is important to get vitamin C every day. You mainly get the necessary vitamin C from food (you will read more about this later). For adults, the recommended daily intake of vitamin C is 65 to 90 mg per day and with a limit of 2000 mg per day (3).
If you exercise intensively and are often on the road, it is not wrong to take 2000 mg of vitamin C per day. What you get too much vitamin C, you pee. There is of course a limit and it is therefore better to stay within 2000 mg per day.
Supplements are used to get these large amounts of vitamin C. This way you can easily get your daily amount. I’ll tell you more about this later.
65 to 90 mg of vitamin C daily may be sufficient with an upper limit of 2000 mg per day.
Diet high in vitamin C.
Vitamin C is mainly found in fruits, vegetables and potatoes. Since there is a minimal vitamin C content in various fruits and vegetables, I share the 10 most powerful.
IMPORTANT TO KNOW: You just read that vitamin C is soluble in water. As a result, your body cannot store this and you need vitamin C every day. To ensure you get the daily amount, choose from the foods below.
Vegetable with vitamin C.
- 1 Yellow pepper – 340 mg of vitamin C.
- 1 Cauliflower – 50 mg of vitamin C.
- Serving of kale – 80 mg of vitamin C.
- Serving of Broccoli – 82 mg of Vitamin C.
- 1 medium tomato – 30 mg of vitamin C.
Fruit with vitamin C.
- 1 Kiwi – 85 mg of vitamin C.
- Cup of strawberries – 100 mg of vitamin C.
- 1 Mango – 60 mg of vitamin C.
- 1 Orange – 38 mg of vitamin C.
- Serving of pineapple – 80 mg of vitamin C.
There are a lot of vegetables and fruits with a high content of vitamin C. Daily fruit and vegetables are indispensable to maintain your resistance and health. I advise you to eat fruit and vegetables every day. The answer to the question where is vitamin C can be answered with the foods above.
Symptoms of too little vitamin C.
When you have too little vitamin C, a number of health problems can arise. This will reduce your resistance and make you easily susceptible to diseases and infections. You will also experience a slower wound healing. Do you often feel tired and have little desire to do things. Below you can read how to recognize a vitamin C deficiency. When in doubt, always consult your doctor or expert.
- Dry damaged skin
- Bruising easily
- Slowly healing wounds
- Weak bones
- Sore joints
- Bleeding gums
- Bad resistance
- Bad mood
Vitamin deficiency has health disadvantages. If you recognize any of the above symptoms, ring the bell.
Symptoms of too much vitamin C.
Obviously, too much vitamin C can also occur. An excess of this vitamin is not dangerous. You pee out excess vitamin C. It is wise to take no more than 2000 mg per day. Any complaints that may arise are diarrhea and flatulence. The complaints below arise when you ingest an overdose of vitamin C (5).
- Gastric acid
- Abdominal cramps
Do not take more than 2000 mg of vitamin C per day unless directed otherwise by a physician or expert.
Best Vitamin C supplement
A supplement is ideal to get your daily amount of vitamin C. When you need between 1000 and 2000 mg, it is quite difficult to get this only from food. Nowadays there are a lot of supplements available.
Not all vitamin C supplements are of good quality. The composition of a tablet or capsule with vitamin C is important for the absorption. The better your body can absorb the vitamin, the more benefits you experience.
A vitamin C supplement helps to get the daily amount easier.
You now have a comprehensive answer to the question of what is vitamin C in? By using the tips above you will experience the benefits of Vitamin C. Eat varied and daily vegetables, fruit and possibly a vitamin C supplement.
If you have any questions or an interesting vitamin C tip, please share it at the bottom of this article. In most cases I will return to it the same day :-). I hope you enjoy a healthy and vital life!