Vitamin C is needed to keep the immune system strong by protecting against diseases that may occur due to the change in weather. Vitamin C is also needed for the skin to produce collagen and for tendons, connective tissues, vessels and cartilage to regenerate. Vitamin C should be taken in through food, as this is the only way to get the other minerals and vitamins the body needs. Vitamin C deficiency can lead to certain heart diseases and cancers. In addition, vitamin C deficiency may be the cause of tooth and gum diseases, skin and hair disorders. In this article, we will share with you the subtleties of vitamin C use.
Excess Vitamin C is Harmful
Basically, there is nothing wrong with the practice of our mothers who made us drink orange and tangerine juice and eat kiwi when we were sick. So getting enough of this vitamin is especially important for a healthy immune system. And that’s not the only benefit; it also plays an important role in wound healing, maintaining bone health and increasing brain function. But there is a point you should know that, like everything else, too much vitamin C is harmful…
You Throw Away the Excess!
Yes, you heard that right, you are throwing away the excess of this vitamin that you take more than your body needs. Our body cannot produce and store vitamin C itself, so it is very important to meet the daily need by consuming foods rich in vitamin C. Vitamin C is a water-soluble, water-soluble vitamin. Unlike fat-soluble vitamins, we cannot store water-soluble vitamins such as vitamin C in our body and we excrete the excess in the urine.
However, too much vitamin C can have other effects on your body. The most common side effect of too much vitamin C is digestive problems. These symptoms can include diarrhea and nausea. The daily vitamin C requirement is 90 mg for men and 75 mg for women. One of the most well-known benefits of vitamin C is that it increases the absorption of iron. Iron from plant sources cannot be absorbed by the body as efficiently as iron found in animal products. Vitamin C binds with the iron in plant sources, allowing it to be absorbed more easily from the body.
Consuming very high amounts of vitamin C can be risky for people who have any problems with iron accumulation in the body. Excess vitamin C is excreted from the body as a residual substance called oxalate. Oxalate usually leaves the body through urine. In some cases, it can bind with minerals to form crystals that can lead to the formation of kidney stones. Studies suggest that consuming too much vitamin C may increase the amount of oxalate in the urine, potentially leading to kidney stones.
How Much Vitamin C Should You Take?
According to the National Institutes of Health, the daily vitamin C requirement is 90 mg for men and 75 mg for women. Smokers should add 35 mg daily to these values.
Which Foods Contain Vitamin C?
Vitamin C is usually found in vegetables and fruits. Star foods in terms of vitamin C;
- 1 large red/capia pepper (75 grams): 95 mg
- 1 medium orange (200- 250 grams): 110-120 mg
- 1 medium tangerine (125 grams): 35-40 mg
- 1 medium kiwi (100 grams): 70-90 mg
- 10-12 strawberries (150-180 grams): 90-110 mg
- ½ medium grapefruit (150 grams): 50-55 mg
- 10-12 strawberries (150-180 grams): 90-110 mg vitamin C.
Green vegetables such as broccoli, spinach, Brussels sprouts, fruits such as cantaloupe, blueberries and lemons, and greens such as cress, parsley and arugula also contain vitamin C.
For 100 gr,
- Red pepper 190 mg
- Green pepper 150 mg
- Broccoli: 90 mg
- Papaya: 60 mg
- Lemon: 40mg
- Grapefruit: 30 mg
- Spinach 30mg
- Potato 20 mg
- Melon 20 mg
- Grape 10mg
- Apricot 10mg
- Plum 10mg
- Watermelon 10mg
- Banana 10mg
- Carrot 10 mg
- Avocado: 8 mg
- Apple 6 mg
- Cucumber: 3 mg
Do not exceed 2000 mg per day!
Studies show that the side effects of vitamin C listed above can occur when you take more than 2000mg per day. I can say that it is almost impossible to exceed the daily upper limits with a normal diet. For this, you need to eat 16-17 oranges or 50-55 tangerines. But there is a possibility that you can exceed the upper limits with external supplements. If you cannot consume enough fruits and vegetables during the day, if you are going through a special period or if you have any other sensitivity that increases your need, you can get support from vitamin C supplements. But remember to control your intake and don’t exceed 2000 mg per day!
You should also drink plenty of water to maintain your health. Remember at least 8 glasses of water every day!