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RSSVitamin C and Your Health
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Vitamin C, also known as ascorbic acid, is a water soluble nutrient needed by the humans for collagen formation in bones, blood vessels, muscles, and cartilage. This vitamin is also required by the human body for iron absorption and is recommended along with iron supplements for people affected with anemia. In addition to all these benefits, vitamin C is also required for healing wounds and repair of teeth and bones.
Vitamin C is not producible by the human body on its own and needs to be taken from external sources such as watermelon, cabbage, winter squash, Brussels sprouts, papaya, cranberries, pineapples, and red peppers.
Deficiency of vitamin C in the body can lead to health complications such as anemia, possible weight gain due to slowed metabolism, easy bruising, bleeding gums, dry and splitting hair, and nosebleeds.
The recommended daily intake (in milligrams) of Vitamin C is as follows:
Infants and Children
* 0 – 6 months: 40 mg/day
* 7 – 12 months: 50 mg/day
* 1 – 3 years: 15 mg/day
* 4 – 8 years: 25 mg/day
* 9 – 13 years: 45 mg/day
Adolescents
* Girls 14 – 18 years: 65 mg/day
* Boys 14 – 18 years: 75 mg/day
Adults
* Men age 19 and older: 90 mg/day
* Women age 19 year and older: 75 mg/day
It is worthwhile to note here that smokers (male or female) and pregnant women need higher amounts of Vitamin C than others and it is highly recommended that you seek qualified medical advice before putting vitamin C pills or vitamin C supplements to your diet.
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