Carmen, Cebu -- Stress, pollution, smoking, and alcohol consumption can all expose our bodies to free radicals. It is harmful to the body because it can damage cells. While our bodies will do everything in their power to combat them, they will require all the assistance they can get. Vitamin C, as an antioxidant whose primary function is to fight free radicals, gives our bodies the extra boost we need to protect us from illness, strengthen our immune systems, and fight infections.
Vitamin C is water-soluble, which means it is either used or flushed out quickly, so it must be consumed daily. Our bodies need to be replenished each day with Vitamin C-rich foods like citrus fruits. These types of fruits provide us with more than just a splash of color and a blast of flavor; they also provide a slew of health advantages, ranging from cancer prevention to immune enhancement. They're also high in antioxidants, which can help slow down the aging process. Pulp fibers can also aid in the removal of excess cholesterol from the body.
How much Vitamin C do we need daily? From Philippine Dietary Reference Intake (PDRI) 2015, factors such as age group, sex, weight, and height, play a role in getting the Vitamin C people need. For infants, 0-5 months old both male and female, need 30 mg of Vitamin C. 6-11 mos. old require 40 mg. Children 1-12 years old both sexes should take 45 mg of this essential vitamins.
Children 13-15 years old need 60 mg for males while 55 mg for females. While children ages 16-18 years old require 70 mg for males and 60 mg for females. Adults 19 years old and above, male should have 70 mg of Vitamin C and 60 mg of Vitamin C is needed for female. Pregnant women must take in an additional 10 mg of Vitamin while an additional 35 mg for lactating women.
Too much vitamin C is unlikely to cause serious problems, but if a person consumes more than 1,000 mg of vitamin C per day, they will not absorb all of it. It can cause diarrhea and other gastrointestinal issues. People are unlikely to consume too much through diet, and their bodies are incapable of storing it.
A high intake of supplements, on the other hand, may result in kidney stones. High vitamin C levels may cause tissue damage. People with hereditary hemochromatosis, an iron absorption disorder, should consult with their doctor before taking vitamin C supplements. // ND II, Geraldine Mae S. Pausanos, RND
