She Strengthens

Unlocking the Power of Vitamin C: A Guide for Women

Why Vitamin C Matters

Ascorbic acid, also known as vitamin C, is a water-soluble vitamin essential for a healthy immune system. Found in a variety of fruits and vegetables, vitamin C helps protect against damage from free radicals and is necessary for collagen production, wound healing, and maintaining youthful skin. Since our bodies can’t produce it naturally, it’s crucial to obtain enough vitamin C through diet or supplements.

The Daily Requirement

So, how much vitamin C do women need? According to registered dietitian Jillian Greaves, the recommended daily intake is approximately 75 milligrams per day. To put that into perspective, eating one kiwi or a half cup of raw red pepper can provide more than the daily requirement.

The Risks of Excess

While vitamin C is essential, taking too much can lead to unpleasant side effects like diarrhea and gastrointestinal disturbances. The tolerable upper intake for adults is 2 grams, and consuming more than that can result in discomfort. Furthermore, excessive intake can lead to waste, as the body absorbs less than 50% of vitamin C above 1 gram per day.

Food vs. Supplements

When it comes to obtaining vitamin C, experts agree that whole foods are the best source. Not only do they contain a complex of vitamins and micronutrients, but the body also absorbs more of the vitamin through food than supplements. Dr. Francesco-Maria Serino emphasizes that whole foods cannot be fully replicated in vitamin supplements.

Top Food Sources

Incorporating vitamin C-rich foods into your diet is easy. Bell peppers, Brussels sprouts, strawberries, citrus fruits, and even potatoes and red cabbage are all excellent sources. For example, one guava provides a whopping 206 milligrams of vitamin C.

Vitamin C and Illness

Many people take vitamin C supplements when feeling unwell, but research suggests that it has little effect on preventing colds. While it may help alleviate symptoms slightly, it’s still best to obtain vitamin C through food. Adding more citrus, greens, and other healthy foods to your diet can help you feel better, even if vitamin C itself doesn’t make a significant difference.

In Summary

To maintain optimal health, women should aim to consume 75 milligrams of vitamin C per day through a balanced diet rich in fruits and vegetables. While supplements can be helpful, they are not necessary unless advised by a doctor. By prioritizing whole foods, you can ensure you’re getting the vitamin C your body needs without wasting excess amounts.