All background information about vitamin C will appear in this writing, just keep reading to know

Vitamin C

It is found in sufficient amount in the fresh fruits, animal liver, milk, green vegetables, blackcurrant, guava, all the citrus fruits (like orange, amla, lemon, grapefruit), broccoli, strawberries, papaya, cauliflower, pineapple, cantaloupe, watermelon, garlic, cabbage, mango, grape, banana, onion, carrot, apple, beetroot, pear, cucumber and etc. However, it gets destroyed over high temperatures while boiling the food.

Vitamins C is required by the body for the production of collagen which makes the skin healthy and glowing, hair strong and long, teeth and gums healthy, blood vessels and joints cartilage powerful and etc. It also acts as an antioxidant, prevents the body from tissue damage (free radicals), enhances the iron absorption in the intestines and lowers the risk of cancer.

It enhances the wound healing process and plays a significant role in red blood cells formation. It also enhances the level of brain chemical called as noradrenaline (an important neurotransmitter) and improves the alertness and concentration power.

Deficiency of Vitamin C

Its deficiency causes scurvy and lower level may lead to the variety of heart diseases, lung problems, poor wound healing, strokes, cancer, bleeding gums, skin discoloration, weak immune functioning, frequent cold and other infections.

Daily Requirement of Vitamin C for Different Age Group

Daily requirement of this vitamin depends on the age and sex of the person. I have mentioned below the daily requirement of the vitamin C for different age group people:

Infants between 0-6 months of age require 40 mg/day.

Infants between 6-12 months of age require 50 mg/day.

Children between 1-4 years of age require 15 mg /day.

Children between 4-9 years of age require 25 mg /day.

Males and females between 9-14 years of age require 45 mg /day.

Males between 14-19 years of age require 75 mg /day.

Males above 19 years of age require 90 mg /day.

Females between 14-19 years of age require 65 mg /day.

Females above 19 years of age require 75 mg /day.

Pregnant women from 18 and above years of age require 80-85 mg /day.

Lactating women from 18 and above years of age require 115-120 mg /day.

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