Vitamin C is a water-soluble nutrient that the body cannot store, so we need to get it from food every day. One of the prominent functions of vitamin C is its antioxidant content, which protects the body from unwanted substances such as free radicals. It is also known for its beauty benefits, namely for producing collagen.
3 Benefits Closest to Daily Life
We know that many people already understand the importance of daily vitamin C intake. In this article, Newfemme will discuss the benefits that are closest to our daily lives. What are they? Let's take a look!
1. Prevents Flu
Every time we get sick, our parents will tell us to take vitamin C supplements. But actually, this method is not as effective as it actually is. Based on several studies, vitamin C does not prevent flu in most people, but it can reduce the severity or duration of colds. This nutrient can also protect the body when exposed to cold temperatures and extreme activities. However, more research needs to be done to confirm its usefulness.
2. Helps Prevent Iron Deficiency Anemia
Anemia occurs when the body does not have enough red blood cells, one of the causes is due to a lack of iron intake. In addition to increasing the intake of iron itself, its absorption must also be improved. Well, one of the roles of vitamin C here is to help the absorption of iron.
3. Active and Passive Smokers
There have been many studies that prove that an active smoker has lower plasma and leukocyte vitamin C levels than those who do not. Part of this is because smoking causes more oxidative stress in the body. Therefore, active smokers need 35 mg more vitamin C per day. On the other hand, although there are no guidelines for passive smokers, they should still ensure that their intake meets the established needs.
An active smoker needs an additional 35 mg of vitamin C beyond the normal requirement for his/her age and gender.
Daily Vitamin C Requirement
According to Ladies, is taking one 500 mg vitamin C supplement tablet or 1000 mg vitamin c drink enough? In fact, it is excessive, yes. Launching from the Office of Dietary Supplement, the recommended daily consumption of vitamin C that follows the Recommended Daily Allowances (RDA) according to age groups is as follows:
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0-6 months: 40 mg
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7-12 months: 50 mg
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1-3 years: 15 mg
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4-8 years: 25 mg
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9-113 years: 45 mg
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14-18 years: 75 mg (males); 65 mg (females); 80 mg (pregnant women); 115 mg (nursing mothers)
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19 years and above: 90 mg (male); 75 mg (female); 85 mg (pregnant women); 120 mg (nursing mothers)
It's obvious, right? Consumption of vitamin C supplements or drinks as much as mentioned above is not necessary. Provided, in good health conditions yes. In certain health conditions, vitamin C intake may need to be increased, so it is better to consult a doctor or nutritionist.
Source of Vitamin C
Again, many people say that if we need vitamin C, just eat more citrus fruits. Yes, that's arguably a true statement. Because the access is easier. But apparently, there are other food sources that also contain high amounts of vitamin C, such as kiwi, strawberries, red peppers, green peppers, guava, lemons, and tomatoes. So, try to eat more of these foods instead of relying on booster products.
Oranges are easier to get, but don't forget other sources of vitamin C.
So, the vitamin C that the body needs is not as much as we all think. For adults, the need is only about 75 mg for women and 90 mg for men, where we can still get enough intake from eating real food alone. Which fruits do you usually choose?
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