Benefits of Vitamin C for Skin

Vitamin C or ascorbic acid is one of the most popular vitamins use to nourish the skin, fight free radicals, and boost immunity. Because vitamin C is a highly effective antioxidant, it helps slow down aging, helps make the skin look white and radiant, and reduces wrinkles. It is a collagen builder. Which is a fiber that connects tissues together, helps increase skin elasticity, and helps prevent changes in cells in the body. To help boost immunity and nourish the skin. It is recommend to take 1,000 mg of vitamin C per day.

How much vitamin C should you take per day?

Vitamin C is acidic and has a saturation point for absorption into the body. Therefore, in case of choosing a high-dose vitamin C supplement. It should ยูฟ่าเบท https://ufabet999.app be divided into meals, not exceeding 500-1,000 milligrams per meal. Taken with or after meals to prevent stomach irritation. Choosing a vitamin C product that is in a long-acting, slow-acting form, or that contains a buffer mixture will help slow down the release of vitamin C from the tablet, allowing for better absorption and reducing stomach irritation.

Possible adverse effects of taking vitamin C

Adverse effects depend on the amount of vitamin C taken, such as nausea, abdominal cramps, and diarrhea.

Recommended daily intake of vitamin C

• The recommended dosage for children is 25-40 mg/day and for adolescents is 60-80 mg/day.
• The recommended dosage for adults is 100 mg per day for men and 85 mg per day for women.
• Pregnant women should increase their intake to 95 milligrams per day, and breastfeeding women should increase their intake to 60 milligrams per day.
• Smokers should get an additional 35 milligrams per day.
• For patients undergoing surgery. It is recommend to take 200-500 mg per day.
• For those who frequently have colds or allergies. It is recommend to take 1,000-2,000 milligrams per day.
• To help boost immunity and nourish the skin. It is recommend to take 1,000 milligrams per day.

What foods are high in vitamin C?

Vitamin C can found in many commonly eaten fruits and vegetables. Here are 12 fruits and vegetables that are high in vitamin C.

• Bell peppers contain 190 milligrams of vitamin C per 100 grams.
•  Guava contains 151-187 milligrams of vitamin C per 100 grams.
• Kale/Pak choi contains 120 milligrams of vitamin C per 100 grams.
•  Bitter melon contains 116 milligrams of vitamin C per 100 grams.
•  Indian gooseberry contains 111 milligrams of vitamin C per 100 grams.
•  Tamarind contains 97 milligrams of vitamin C per 100 grams.
• Broccoli contains 89.2 milligrams of vitamin C per 100 grams.
• Rambutan contains 76 milligrams of vitamin C per 100 grams.
• Lychees contain 71.5 milligrams of vitamin C per 100 grams.
• Ripe papaya contains 62 milligrams of vitamin C per 100 grams.
• Strawberries contain 66 milligrams of vitamin C per 100 grams.
• Oranges contain 53.2 milligrams of vitamin C per 100 grams.