Daily recommended intake of Vitamin C
The daily recommended intake of vitamin C for women varies based on age. According to the National Institute of Health (NIH), adult women need 75 mg per day while pregnant women require a higher daily dose of 85 mg per day. Women who are breastfeeding should consume about 120 mg per day to ensure that their baby receives adequate nutrition. However, in certain situations like smoking or illness, the daily recommended dose may increase.
Vitamin C benefits for women
Vitamin C provides numerous benefits for women’s health. As an antioxidant, it protects cells against damage from free radicals that can lead to chronic diseases such as cancer and heart disease. Additionally, Vitamin C helps to improve iron absorption in the body and prevent iron-deficiency anemia which is common among menstruating women. Vitamin C may also reduce the risk of developing cataracts in older women.
Food sources rich in Vitamin C
It’s well-known that citrus fruits are rich sources of vitamin C; however, there are many other food sources available too. Other fruits like strawberries, papaya and kiwi fruit are high in vitamin C. Vegetables such as broccoli, Brussel sprouts and red bell peppers are also packed with this vitamin as chili peppers or sweet potatoes.
Supplementation
While it’s important to obtain adequate levels of vitamins through a balanced diet high in nutrients like vitamin-rich vegetables and fruits , supplements can be beneficial if there is a deficiency or if they’re unable to eat things like citrus fruits or other foods with high levels of naturally occurring vitamin C. For women who are pregnant or breastfeeding, it is important to consult with a healthcare professional before taking any supplements as high doses can have harmful side effects.
Conclusion
Vitamin C is a crucial nutrient for women that supports immune function and contributes to healthy skin, hair, and joints. The daily recommended intake varies depending on age, pregnancy status, and overall health. Women can obtain adequate levels of vitamin C from fruits, vegetables, and supplements if necessary. It’s always best to speak with a healthcare professional before beginning any new supplement routine or changing diet or medication.
