Vitamin C benefits: How much do you need? Eat these seven foods to avoid a deficiency | Health | Life & Style

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Vitamin C, also known as ascorbic acid, not only helps to protect cells and keep them healthy, but helps maintain healthy skin, blood vessels, bones and cartilage, and helps with wound healing.

You should be able to get enough of the vitamin through the foods you eat, but if a deficiency does occur, a person becomes at increased risk of scurvy.

Scurvy symptoms include feeling very tired and weak all the time, feeling irritable and sad all the time, severe joint or leg pain, and swollen, bleeding gums.

So how much vitamin C does a person need to avoid a deficiency and scurvy?

The NHS says adults (19-64 years) need 40mg of vitamin C a day.

Because vitamin C can’t be stored in the body, you need it in your diet eery day.

The health body recommends including seven vitamin C-rich foods in your diet.

The vitamin is found in a wide variety of fruit and vegetables. The health body says good sources include oranges and orange juice, red and green peppers, strawberries, blackcurrants, broccoli, brussels sprouts, and potatoes.

Too much vitamin C (more than 1,000mg per day) can cause stomach pain, diarrhoea, and flatulence.

But these symptoms should disappear once you stop taking vitamin C supplements.

The Department of Health say you should be be able to get all the vitamin C you need by eating a varied and balanced diet.

It also advises: “If you take vitamin C supplements, don’t take too much as this could be harmful.

“Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any harm.”

Another important vitamin for the bodily function is vitamin B6. This vitamin helps the body maintain a healthy nervous system.

While a deficiency is not very common, studies have linked a deficiency in the vitamin with an increased risk for a range of different orders and symptoms.

Over time, symptoms of a vitamin B6 deficiency can include changes in mood, such as irritability, anxiety and depression, confusion, muscle pains, low energy or fatigue, worsening of PMS symptoms, and worsening symptoms of anaemia.

Other studies have shown that poor vitamin B6 is linked to an increased risk of heart disease and rheumatoid arthritis.

The NHS says the recommended adult daily intake of vitamin B6 is 1.4mg a day for men and 1.2mg a day for women.

Vitamin B6 supplements can be taken, but you should be able to get all the vitamin B6 you need from your diet.

Nutritionist Dr Josh Axe recommends six vitamin B6 rich foods to include in your diet

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