Vitamin C is an essential nutrient for the body. There are many great sources of vitamin C that can be obtained from a variety of fruits and vegetables, but still many people who take vitamin C supplements, up to doses of vitamin C that they consume is too high, and in the end, levels of vitamin C contained in the body becomes excessive.
But, is high doses of vitamin C good for the body? Vitamin C or ascorbic acid is one of 13 vitamins are required by our body, for the body can function properly. This vitamin is one of the water-soluble vitamin needed by the body for growth, development, and cellular repair processes of the body through the metabolism of collagen (collagen is protein essential for the formation of skin, tendon, ligaments and blood vessels).
In addition, vitamin C is also plays a role in wound repair process in bone, cartilage, teeth, and gums. Vitamin C is also helps the body to absorb iron. Some experts say that vitamin C is also plays a role in the immune system, and has functions as an anti-oxidant. But, both functions are still the object of research that continues to be explored by experts, and has yet to reach an result that is universally agreed upon.
Vitamin C is not produced by the body so it is important to get vitamin C from the daily food we consume. Some foods that contain lots of vitamin C, are the fruits (oranges and citrus family, strawberries, papaya, mango, watermelon, pineapple) and vegetables (tomatoes, broccoli, green vegetables, potatoes, cabbage, mustard greens). Because it is water-soluble vitamin, excess of vitamin C which is not used by the body will be excreted through urine and not stored in the body. For that, we need a balanced intake of vitamin C and continuously through foods that contain vitamin C every day.
If someone has deficiency of vitamin C, it will arise symptoms such as fatigue, anemia, gum disease (gingivitis) / bleeding gums, and bleeding that appears on the skin due to rupture of small blood vessels in the body. The entire collection of symptoms, referred to as Scurvy disease.
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The Food and Nutrition Board, U.S. National Academy of Sciences has formulated a number of vitamin C is needed by humans based on muscle mass, at each level of age and gender and based on the need for growth and development. This is important because the excessive intake of vitamin C would not only be removed through the urine, but excessive intake of vitamin C can is also adversely affect our body. The Food and Nutrition Board, U.S. National Academy of Sciences determined that the maximum intake of vitamin C that can still be tolerated by the body, and no side effects is 2000 mg per day. But, it would be safer for your health to take vitamin C less than 1000 mg per day. Therefore, when the intake of vitamin C has to be satisfied by the daily food intake, the vitamin C supplements is not needed anymore.
Does intake of high dose of vitamin C supplement needed by the body? Are there any side effects from the consumption of vitamin C supplement much more than the recommended dosage? Some people find it necessary to take supplements of vitamin C in high doses because they believe that the greater the intake, the more benefit they get. But, until now, there has been no research that supports this claim.If natural vitamin C obtained through food intake too much, its effect will not harm the body.
Moreover, because vitamin C can not be stored by the body, hence vitamin C which is not needed by the body will be disposed of by the kidneys into urine. But, if the intake of vitamin C obtained from vitamin C supplements, especially supplements with high doses, it can harm the body. Possible effects include diarrhea, nausea, vomiting, heartburn, stomach cramps, headaches, insomnia, kidney stones and the risk of cataracts.
Keep in mind, that these negative impacts are found in the consumption of vitamin C supplements, rather than the consumption from food. So, although this vitamin can not be produced by the body, however, it will be very good for health, if our bodies need for vitamin C, filled with the daily food consumption of a balanced, without excessive supplements. While for certain conditions, when the use of vitamin C supplementation is required, you should consult with a physician. But, it is advisable to take vitamin C directly from vegetable or fruit, not from artificial supplements.
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