Facts about vitamin C: Recommended dietary allowance

As a vital nutrient, vitamin C is a crucial part of maintaining a healthy diet. This water-soluble vitamin plays an essential role in the body, aiding in the production of collagen and boosting the immune system. So you can’t afford to let this vitamin be deficient in your diet. 

However, many people do not consume enough vitamin C in their daily diets. Although most people know that vitamin C is abundant in citrus foods such as oranges and lemons, peppers, strawberries, potatoes, broccoli, sprouts, black currants and more, they don’t know exactly how much they need to consume. In this blog, we will explore the recommended dietary allowance of vitamin C and see what you can consume to ensure an adequate intake of this vitamin. We will also shed light on how immunity booster tablets that contain Vitamin C can be an effective addition to your diet.

Recommended Dietary Allowance (RDA) of Vitamin C

The RDA for vitamin C varies based on age, gender, and lifestyle. For adults, the recommended daily intake of vitamin C is 75-90 milligrams per day for women and men, respectively. However, smokers and those who are exposed to environmental pollutants require additional vitamin C to counteract the oxidative stress placed on the body. It is recommended that smokers consume an additional 35 milligrams of vitamin C per day. Pregnant and breastfeeding women should also consume more vitamin C, with a recommended daily intake of 85 milligrams and 120 milligrams, respectively.

Benefits of Vitamin C

Vitamin C offers a range of benefits to the body, making it an essential nutrient for overall health and wellness. One of the primary benefits of vitamin C is its role in collagen production. 

Collagen is a vital protein that provides structure to the skin, bones, and other tissues. Vitamin C also aids in wound healing by promoting the growth and repair of tissues.

Additionally, vitamin C is a powerful antioxidant, helping to protect the body from free radicals that can damage cells and contribute to aging and disease. It also plays a crucial role in triggering a strong immune response when needed by stimulating the production of white blood cells.

Ways to maintain the required daily intake of Vitamin C

Consume vitamin C-rich foods: The best way to get enough vitamin C is through a healthy and balanced diet. Foods that are high in vitamin C include citrus fruits like oranges, grapefruits, and lemons, as well as strawberries, kiwi, bell peppers, broccoli, and Brussels sprouts. For instance, a medium-sized orange provides approximately 70 milligrams of vitamin C.

Choose fortified foods: Food fortification is the physical enrichment of foods using micronutrients carried out by reliable manufacturers or the government. Many foods such as cereals, beverages, and plant-based milk are fortified with vitamin C. One cup of fortified orange juice provides approximately 100 milligrams of vitamin C which is typically enough for a single person’s daily requirements.

Cook foods appropriately: Cooking foods can sometimes decrease their vitamin C content. To prevent this, cook foods quickly, using minimal water and heat. Avoid boiling or overcooking vegetables to retain their watery and vitamin C content.

Plan meals ahead: Plan your meals to include vitamin C-rich foods. For example, a spinach salad with sliced bell peppers, strawberries, and broccoli provides approximately 70 milligrams of essential vitamins. Take inspiration from reliable food blogs and chefs to create a diet plan that includes enough vitamin C naturally.

Using Multivitamins is a good choice for vitamin C supplements

While it is always best to get vitamins and minerals from whole foods, many people struggle to consume enough vitamin C through diet alone. In these cases, using multivitamins can be a good choice for vitamin C supplementation. Multivitamins provide a convenient and easy way to ensure that you are meeting your daily vitamin C requirements. It is essential to choose high-quality multivitamin tablets from reputable brands like HealthOK to ensure that you are getting the nutrients you need.

Wrapping up

Looking at the vast variety of benefits of vitamin C, there’s no ignoring its importance in everyday diet. You can complete the daily intake by having a vitamin-rich diet or taking the help of quality supplements – either way, you will reap the full benefits of a stronger immune system and healthier skin!

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