Vitamin C plays an important role in enhancing the immune system, to prevent your body from free radical exposure. Free radicals cause cells in the body is damaged and can not function properly. In addition, vitamin C is often used in some beauty methods to repair body cells and blood circulation. However, too much vitamin C also lead to some health problems.
Vitamin C can be found naturally in fruits and vegetables. Fruits and vegetables that have high vitamin C are oranges, broccoli, pineapple and tomato. In addition, the use of vitamin C in beauty methods such as supplements and injections of high doses of vitamin C will lead to several health problems. You should pay attention to Recommended Dietary Allowances (RDA) according to age, sex and circumstances to determine the needs of vitamin C in the body.
Daily requirement of vitamin C is recommended, 75 mg for women who do not smoke, and 90 mg for men who do not smoke. As for smokers, the daily requirement of vitamin C reached 110mg, both men and women. Below are RDA for each age group, taken from http://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional.
Recommended Dietary Allowances (RDAs) for Vitamin C
Vitamin C can be found naturally in fruits and vegetables. Fruits and vegetables that have high vitamin C are oranges, broccoli, pineapple and tomato. In addition, the use of vitamin C in beauty methods such as supplements and injections of high doses of vitamin C will lead to several health problems. You should pay attention to Recommended Dietary Allowances (RDA) according to age, sex and circumstances to determine the needs of vitamin C in the body.
Daily requirement of vitamin C is recommended, 75 mg for women who do not smoke, and 90 mg for men who do not smoke. As for smokers, the daily requirement of vitamin C reached 110mg, both men and women. Below are RDA for each age group, taken from http://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional.
Recommended Dietary Allowances (RDAs) for Vitamin C
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| 0–6 months | 40 mg* | 40 mg* | ||
| 7–12 months | 50 mg* | 50 mg* | ||
| 1–3 years | 15 mg | 15 mg | ||
| 4–8 years | 25 mg | 25 mg | ||
| 9–13 years | 45 mg | 45 mg | ||
| 14–18 years | 75 mg | 65 mg | 80 mg | 115 mg |
| 19+ years | 90 mg | 75 mg | 85 mg | 120 mg |
| Smokers | Individuals who smoke require 35 mg/day more vitamin C than nonsmokers. | |||
* Adequate Intake (AI)
As for certain conditions such as pregnant women who require additional 10 mg / day and lactating mothers require an additional 25 mg / day. Requirement of vitamin C every day, can be met from fruits and vegetables you consume. For example, for adult males that need at 90 mg / day can be met with two sweet citrus fruit or 200 grams of papaya. Although most people do not experience side effects when taking vitamin C, then the interference will occur when you consume too excessive.
Vitamin C does not usually cause significant side effects for most people, especially when taken in normal doses. However, serious side effects of vitamin C can sometimes occur, especially when taken in higher doses. For adults, the recommended dietary reference intake for vitamin C is 65-90 milligrams (mg) per day, and the upper limit is 2,000 mg per day.
Vitamin C does not usually cause significant side effects for most people, especially when taken in normal doses. However, serious side effects of vitamin C can sometimes occur, especially when taken in higher doses. For adults, the recommended dietary reference intake for vitamin C is 65-90 milligrams (mg) per day, and the upper limit is 2,000 mg per day.
Health problems that may occur when taking too much Vitamin C
1. When taking vitamin C at high doses, can lead to disruption of the absorption of vitamin B12 in the body. While vitamin B12 plays a role in brain function as well as red blood cells.
2. Causes of stomach acid production increases, because the consumption of vitamin C with excessive dose. Causing digestive problems such as stomach irritation, diarrhea, and also gangstritis disease.
3. Consuming excess vitamin C, resulting in the disruption of the uricosuria, namely the increased levels of uric acid in the urine content. Thus triggering the risk of disorders of the kidneys.
4. Consuming vitamin C exceeds the maximum limit of 2000 mg / day, will result in some disruption associated with damage to brain tissue.
5. Consuming too much vitamin C to limit excessive doses each day, will lead to dizziness and nausea.
6. Giving directly on the skin will cause rashes, allergies, and even to cause skin irritation.
7. For those who are doing the treatment, especially the treatment of cancer will lead to impaired absorption of cancer drugs because too many doses of vitamin C into the body.
5. Consuming too much vitamin C to limit excessive doses each day, will lead to dizziness and nausea.
6. Giving directly on the skin will cause rashes, allergies, and even to cause skin irritation.
7. For those who are doing the treatment, especially the treatment of cancer will lead to impaired absorption of cancer drugs because too many doses of vitamin C into the body.
