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Sunday, 14 August 2016

Vitamin C and diet

Vitamin C is also known as ascorbic acid and has several important functions.
For example, it:
  • helps to protect cells and keeps them healthy
  • is necessary for the maintenance of healthy connective tissue, which gives support and structure for other tissue and organs
  • helps wound healing
A lack of vitamin C can lead to scurvy.

Good sources of vitamin C

Vitamin C is found in a wide variety of fruit and vegetables. Good sources include:
  • oranges and orange juice
  • red and green peppers
  • strawberries
  • blackcurrants
  • broccoli
  • brussels sprouts
  • potatoes

How much vitamin C do I need?

Adults need 40mg of vitamin C a day.
Vitamin C cannot be stored in the body, so you need it in your diet every day.
You should be able to get all the vitamin C you need from your daily diet.

What happens if I take too much vitamin C?

Taking large amounts (more than 1,000mg per day) of vitamin C can cause:
  • stomach pain
  • diarrhoea 
  • flatulence 
These symptoms should disappear once you stop taking vitamin C supplements.

What does the Department of Health advise?

You should be able to get all the vitamin C you need by eating a varied and balanced diet. If you take vitamin C supplements, do not take too much, because this could be harmful.
Taking less than 1,000mg of vitamin C supplements is unlikely to cause any harm.

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Source:nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-C.aspx

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