When it comes to creating & maintaining high standards of health and fitness, information about sources and dosages of Vitamin C is needed so that every one can benefit from clear understanding. Read on!

Vitamin C, a water-soluble vitamin, is required for an efficient performance of routine as well as complex tasks by the human beings. This vitamin is required to be consumed on a daily basis as the body does not store it for future use. For this, one can choose one or a combination of Vitamin C sources such as cauliflower, cabbage, winter squash, papaya, mango, watermelon, green peppers, citrus fruits and juices, broccoli, and turnip greens.

This vitamin (Vitamin C) is essential for the formation of collagen that is needed by the human body to guard itself against wounds, scars, and bone fractures. Vitamin C is also helpful for maintaining high standards of health by preventing aging, which is often caused by free radicals.

Vitamin C, also known as Ascorbic acid, is best consumed as per recommendation of the Food and Nutrition Board at the Institute of Medicine that are as follows:

The recommended dose of vitamin C for children (0-6 months) is 40 mg/day, 50 mg per day for children (7-12 months), 15 mg per day for children (1-3 years), 25 mg per day for children (4-8 years), and 45 mg per day for children (9-13 years). For females in the age group of 14-18 years and 19 years and older, the recommended dosages are 65 mg per day and 75 mg per day, respectively. For males in the age group of 14-18 years and 19 years and older, the recommended dosages are 75 mg per day and 90 mg per day, respectively.

We hope that you will be in a better position than ever to emphasize upon good health after reading this educative blog on Vitamin C.

In the world of vitamins and minerals, Vitamin D is often a neglected name. This piece of information is aimed at creating clear and complete understanding about this vitamin form.

Vitamin D belongs to the group of fat-soluble prohormones and is needed by the human body to perform routine functions of the life and maintaining several organ systems. In humans, Vitamin D is also useful to promote absorption of calcium along with keeping a close check on the quantities of serum calcium and phosphate so that normal mineralization of bone is maintained at all possible times.

In addition to all these benefits, this form of vitamin is also effective to guard the body against severe health complications such as high blood pressure, cancer, and Alzheimer’s disease to name a few.

Vitamin D Sources:

The body gets natural supply of Vitamin D by coming in exposure with sunlight. Some of the popular Vitamin D sources are beef liver, cheese, egg yolks, fortified food products, orange juice, yogurt, and margarine.

High-risk groups for Vitamin D deficiency

It is highly important to note that some individuals are at more risk of developing Vitamin D deficiency than others. These high-risk groups are elderly people, breastfed infants, people with dark skin, and people with limited sun exposure.

Recommended Intake

The recommended intake of Vitamin D, in an unnatural form (pills etc.) is 5 micrograms for males, female, pregnant/lactating women under the age of 50 years and 10 micrograms daily and 15 micrograms daily for people in the age group of 50-70 years and more than 70 years, respectively.