What is Vitamin C?
It’s a water soluble vitamin also known as ascorbic acid that plays numerous important roles in the human body.
Some include:
- The formation of collagen and maintaining healthy skin
- Maintaining healthy blood vessels, bones and cartilage
- Aids wound healing
- Strengthening the immune system
Deficiencies
Vitamin C deficiencies can result in gingivitis, bleeding gums, dry skin and a reduction in the ability to ward off colds and flu’s. A severe deficiency can result in scurvy.
How much do I need?
According to the Food Safety Authority of Ireland, Adults (18-64yrs) require 60mg of Vitamin C each day.
It is a water soluble vitamin meaning it is not stored in the body. Therefore we must eat foods rich in Vitamin C each day to ensure we meet our daily requirements.
Vitamin C Rich Foods include:
- Oranges
- Red Peppers
- Strawberries
- Blackcurrants
- Grapefruit
- Broccoli
- Brussels Sprouts
- Kale
When to Supplement?
Most people reach their daily requirements by eating a varied and balanced diet. However, if your intake of fruit and vegetables is low, or you are concerned about malabsorption due to a chronic illness, a supplement regime should be discussed with your Nutritionist or Doctor.
Toxicity
As vitamin C is a water soluble vitamin, the kidneys will remove any excess that is not needed by the body. However, consuming large quantities may cause:
- Nausea
- Diarrhea
- Cramps
- Other gastrointestinal issues
So what is the best way to get your daily recommended intake?
Consume the recommended 5-7 portions of fruit and vegetables per day to obtain around 200 mg of vitamin C. If you feel you are unable to get your vitamin C from food, supplements can make up the difference.
Bye for now,
Sarah-Jayne.
