Moderation Is Greatest When It Involves Vitamin C Consumption

Throughout the chilly and flu seasons, many individuals select to purchase vitamin C dietary supplements so as to lower their probabilities of getting sick.

Vitamin C, or ascorbic acid, is among the many water-soluble vitamins which can be discovered naturally in vegetables and fruit, and it’s an antioxidant that’s well-known to be able to serving to to forestall sure sicknesses.

Vitamin C has additionally been proven to enhance the immune system, inhibit melanin deposition, complement wound therapeutic, and stop the prevalence of cardiovascular illnesses or most cancers.

Increasingly more individuals are selecting to take vitamin C dietary supplements as a part of their each day routine. So, is it true that the extra vitamin C dietary supplements you are taking the higher? How will long-term vitamin C consumption have an effect on the physique?

Just lately, Taiwan’s Meals and Drug Administration suggested a average consumption of vitamin C, with adults’ suggested a each day consumption of 100 mg, pregnant ladies at 120 mg, and breastfeeding moms at 140 mg. Day by day fruit and vegetable consumption can present adequate quantities of vitamin C to the blood.

Extreme consumption of vitamin C will scale back its absorption fee within the physique. Surplus quantities of vitamin C within the physique shall be excreted within the urine and should trigger extreme gastrointestinal discomfort or kidney stones.

Many pure meals comprise vitamin C. Adults who eat half a guava or a kiwi fruit each day can have sufficient vitamin C for the day, and if they need extra, they’ll have 200-400 mg of vitamin C of their blood just by having a number of extra contemporary vegetables and fruit.

Contemporary fruit and vegetable consumption may also enable our physique to soak up extra phytochemicals, minerals, dietary fiber, and different substances which can be useful to our well being. Due to this fact, having contemporary vegetables and fruit in our food plan is most well-liked over taking dietary supplements.

If You Take Too A lot

So, what occurs in case you take extreme quantities of vitamin C?

Analysis reveals that in case you take greater than 3,000 mg of vitamin C a day, the intestinal micro organism will metabolize the unabsorbed vitamin C, inflicting osmosis and diarrhea.

Different negative effects may very well be extra extreme. For the reason that metabolite of vitamin C is oxalic acid, it could improve the danger of hyperoxaluria and even trigger kidney stones.

Though taking extreme quantities of vitamin C above the higher restrict shouldn’t be life-threatening, it may possibly trigger vital negative effects and discomfort.

As well as, vitamin C would possibly work together with sure drugs, particularly cardiovascular and most cancers medication. Due to this fact, you will need to train warning and seek the advice of your doctor earlier than taking dietary supplements with these medication.

From a dietary viewpoint, individuals can select the correct quantity of fruit to eat each day primarily based on their preferences. So long as there’s a balanced and numerous food plan, there isn’t a want for extra vitamin C dietary supplements.

Vitamin C consumption through contemporary vegetables and fruit is adequate and most well-liked for our our bodies. Total, frequent consumption of meals that’s excessive in vitamin C doesn’t result in any well being points.

Nonetheless, taking extreme quantities of vitamin C dietary supplements could cause negative effects.

Views expressed on this article are the opinions of the writer and don’t essentially replicate the views of The Epoch Occasions. Epoch Well being welcomes skilled dialogue and pleasant debate. To submit an opinion piece, please comply with these tips and submit by our kind right here.

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