Vitamin C Benefits [Best Foods, Overdose? What does Vitamin C do?]
🦶Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a crucial role in various bodily functions. Here’s some information about the benefits of vitamin C, the best food sources, its recommended daily intake, and the potential for overdosing.🦶
Benefits of Vitamin C:
Antioxidant Protection: Vitamin C acts as an antioxidant, helping to protect cells from damage caused by harmful free radicals. This antioxidant activity can contribute to reducing the risk of chronic diseases and support overall health.
Immune Function: Vitamin C plays a vital role in supporting the immune system, helping to stimulate the production and activity of immune cells. It may also help shorten the duration and reduce the severity of common cold symptoms.
Collagen Production: Vitamin C is essential for the synthesis of collagen, a protein that is a major component of connective tissues, including skin, bones, tendons, and blood vessels. It promotes wound healing, maintains healthy skin, and supports joint health.
Iron Absorption: Vitamin C enhances the absorption of non-heme iron, which is derived from plant-based sources. Consuming vitamin C-rich foods alongside iron-rich foods can help improve iron absorption, especially for individuals with iron deficiency or those following a vegetarian or vegan diet.
Best Food Sources of Vitamin C:
Citrus Fruits: Oranges, lemons, grapefruits, and other citrus fruits are well-known sources of vitamin C.
Berries: Strawberries, blueberries, raspberries, and blackberries are excellent sources of vitamin C.
Kiwi: Kiwi fruits are particularly high in vitamin C content.
Bell Peppers: Red, green, and yellow bell peppers are rich in vitamin C.
Tropical Fruits: Pineapple, mango, and papaya are tropical fruits that contain vitamin C.
Leafy Green Vegetables: Spinach, kale, and other leafy greens are good sources of vitamin C.
Recommended Daily Intake and Dosage:
The recommended daily intake of vitamin C varies depending on age, sex, and life stage. The following are the recommended dietary allowance (RDA) for vitamin C:
Adult Males: 90 mg per day
Adult Females: 75 mg per day
Pregnant Women: 85 mg per day
Breastfeeding Women: 120 mg per day
It’s important to note that certain individuals, such as smokers, individuals under stress, and those with specific medical conditions, may require higher amounts of vitamin C. In such cases, a healthcare professional may recommend higher doses.
Can You Overdose on Vitamin C?
Vitamin C is generally considered safe and non-toxic, and it is difficult to overdose on vitamin C through dietary sources alone. However, extremely high doses of vitamin C through supplements (above 2,000 mg per day) may cause gastrointestinal discomfort, diarrhea, and in some cases, kidney stones. It’s important to follow the recommended daily intake guidelines and consult with a healthcare professional before taking high-dose vitamin C supplements.
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Dr. Tomasz Biernacki received his Doctor of Podiatric Medicine degree from Kent State College of Podiatric Medicine in 2013; he completed his Surgical Reconstructive Foot Surgery & Podiatric Medicine Residency in 2017; he completed 2 separate traveling Fellowships in Diabetic Surgery, Skin Grafting & Nerve Surgery. He is double board certified in Podiatric Medicine and separately in Foot & Ankle Surgery. His use of “doctor” or “Dr.” about himself solely refers to that degree. Dr. Biernacki is a licensed podiatrist in Michigan. This video is for general informational purposes only. It should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Biernacki and you. It would be best if you did not change your health regimen or diet before consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition.