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Vitamin C (ascorbic acid)
• helping to protect cells and keeping them healthy
• maintaining healthy skin, blood vessels, bones and cartilage
• helping with wound healing
Lack of vitamin C can lead to scurvy.
sources of vitamin C: citrus fruits (lemon, oranges..), strawberries, peppers, broccoli, potatoes...
Vitamin C cannot be stored in the body, so you need it in your diet every day.
The Recommended Dietary Allowance (RDA):
- for adults 19 years and older is 90mg daily for men and 75mg for women,
- for pregnancy and lactation, the amount increases to 85mg and 120mg daily, respectively,
- smoking can deplete vitamin C levels in the body, so an additional 35mg beyond the RDA is suggested for smokers.
The Tolerable Upper Intake Level (UL) is the maximum daily intake unlikely to cause harmful effects on health. The UL for vitamin C is 2000mg daily; taking beyond this amount may promote gastrointestinal distress and diarrhea. Only in specific scenarios, such as under medical supervision or in controlled clinical trials, amounts higher than the UL are sometimes used.