Science-Do you the secret of Vitamin C?

Lately, I was using my Diet Analysis +  to analysis my daily intake. My daily intake of Vitamin C was 52.06 mg/day; however, a health amount for intake should have been 75mg/day. This concludes that I am lacking 22.94 mg/day in order to have a healthy amount and meet my daily recommend amount (DRI)

Image "fruit and vegetables" :Turnham green. Taken from geograph

Vitamin c is involved in some major functions in the body. It is used in collagen synthesis which aids in the formation of bone, cartilage and gums. It is an antioxidant which helps with detoxification and it improves iron absorption.

Since vitamin c, also called ascorbic acid, takes part in some very important body functions we need tone aware of what the possible symptoms of deficient or excess intake are. An inadequate amount could cause scurvy which is a nutritional deficiency caused by a lack of sufficient vitamin c needed to synthesize collagen.

Common indicators are weakness, delayed wound healing, impaired immunity, degeneration of skin, teeth, and blood vessel disruption.

A large amount of vitamin c may increase iron to an unhealthy amount and will result in damaged body tissue. Vitamin c is taken by many individuals who believe it prevents or cures the common cold or dance. However, there is still little research on this topic and it is not well supported by scientific literature.

There are certain groups of people that are more at
risk for vitamin c deficient. Smokers including passive, active and second hand all have a higher risk for vitamin c deficiency. The recommend dietary allowances for females ages 19-30 is 75 mg/day and for males is 90 mg/day. Therefore, everyone need to watch their daily intake.

photo "roast winter vegetables" taken from Image Index/ food and dining

Variety !! is the key. For example, you should consume at least one dark green and one orange vegetable each day such as broccoli, lettuce, sweet potatoes and winter squash. Secondly, choose vegetables and fruit prepared with little or no added fat. In addition, instead of drinking orange juice, we should have more vegetables and fruit. According to Canada food guide, we only allow to take 125ml which is only a half cup of orange juice per day.

vitamin c is an essential micronutrient required for norma metabolic function of the body. To maintain a health amount we all need to have a well-planned diet. Consuming fruits and vegetables are the best food source that we could gain vitamin C from. Remember! It is important to know that either taking high doses or inefficient amounts can be dangerous as well