Health and Suppliments

Vitamin C, which is also known to the world as ascorbic acid, is a water-soluble vitamin required by the human body to form collagen in bones, muscle, blood vessels, and cartilage along with helping in the absorption of iron.

In addition to the above uses, Vitamin C is also needed by the body for ensuring ongoing growth and repair of body tissues and form collagen, which is an important protein to make scar tissue, ligaments, and skin. This vitamin is also needed for healing of wounds and repairing bones and teeth.

It is important to note here that the human body is unable to produce Vitamin C on its own and therefore it becomes necessary for one and all to include plenty of food products, which are rich with this vitamin, in the daily diet.

Now that we have read enough about the benefits of Vitamin C, let us have a close look at popular sources of Vitamin C. Some of the popular sources include watermelon, cabbage, winter squash, Brussels sprouts, papaya, cranberries, pineapples, and red peppers.

Let us now move to what all ailments the human body can come across if found deficient with Vitamin C. The deficiency of this vitamin can lead to body ailments like anemia, possible weight gain due to slowed metabolism, easy bruising, bleeding gums, dry and splitting hair, and nosebleeds.

According to the Food and Nutrition Board at the Institute of Medicine, the recommended dosage of Vitamin C for different age groups is as follows:

Infants and Children

• 0 – 6 months: 40 milligrams/day (mg/day)
• 7 – 12 months: 50 mg/day
• 1 – 3 years: 15 mg/day
• 4 – 8 years: 25 mg/day
• 9 – 13 years: 45 mg/day

Adolescents

• Girls 14 – 18 years: 65 mg/day
• Boys 14 – 18 years: 75 mg/day

Adults

• Men age 19 and older: 90 mg/day
• Women age 19 year and older: 75 mg/day

It is important to note here that nursing and pregnant woman and those who smoke need higher amounts of Vitamin C than others. If you are in any doubt, do not feel hesitant to consult a qualified medical practitioner.

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