Vitamin C keeps our immunity strong and is touted as a natural cold remedy. According to the U.S. Food and Drug Administration (FDA), it is advised to take 90mg/day for adults and children aged 4 years old or above. Here are the recommended portions of foods to help obtain enough Vitamin C:
For vitamin C supplements devotees, you should stay aware of the higher dose of vitamin C in each tablet as it may exceed your needs. Commercial vitamin C tablets usually contain 200mg- 1000 mg of vitamin C which is about 2 to 10 times the recommended intake. Higher intake doesn’t equal better results. Vitamin C is soluble in water and the excess from diet will be excreted through urine. It would not be stored in your body and in other words, they will be wasted.
Although excessive vitamin C intake would be excreted in urine, side effects may occur in small population. If you ingest more than 2000mg per day, few of you may experience nausea and diarrhea. Vitamin C overdose has the potential to increase urinary oxalate levels and risk of kidney stone formation in the long term. Don’t worry now because it’s hard to consume such megadose through a normal diet.
Indeed, we can readily absorb adequate vitamin C from diet and the best sources are fruits and vegetables. Check out these simple tips and get nutrients your body needs from natural foods.
1. Avoid chopping prior storage
2. Avoid boiling of vegetables and reduce the cooking time
3. Initially frying with little amount of oil
4. Add 2-3 slices of lemon into your water bottle
5. Consume high vitamin C fruits instead of unhealthy snacks