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Vitamin C is a water-soluble vitamin and has several functions within our body. It is needed to produce collagen and help in iron absorption in the body. It also boosts immunity.
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It is said that the full amount of Vitamin C is not absorbed. In lower doses of supplements, 70-90% is absorbed while in mega doses, it's only 50%.
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Vitamin C seldom causes an overdose except if taken in supplement form. Being a water-soluble vitamin, excessive intake is usually released through urine.
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Excess Vitamin C may lead to diarrhoea, nausea, abdominal cramps, headache and insomnia. It may also interfere with absorption of Vitamin B12.
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To protect against side effects, upper limit of Vitamin C intake has been set. It is 2000mg/day for adults and 650mg/day for children.
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The recommended daily intake for Vitamin C for the Indian population as stated by ICMR is 40mg/day for adults and 25mg/day for children.
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Vitamin C is found in many foods. Citrus fruits such as oranges, lemon, and others such as strawberries, papaya, Amla will provide you with adequate Vitamin C.
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Vegetables rich in Vitamin C include bell peppers, tomato, carrots, green leafy vegetables, and even broccoli as per clinical nutritionist Rupali Datta.
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Vitamin C supplements should be taken only under doctor's supervision. It is best to consult a qualified medical practitioner before making changes to the diet.
For Vitamin C recipes
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