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How Much Vitamin C is Too Much: Side Effects of Excess Vitamin C

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How Much Vitamin C is Too Much

We all know, Vitamins are the most essential nutrients for our body. Vitamins are broadly classified as water-soluble and fat-soluble Vitamins. There are 13 Vitamins in all and each one carries out critical functions keeping us to stay alive and Vitamin C is one of them that helps in performing the various functions in our body.

Actually, Vitamin C is involved in the production of neurotransmitters like serotonin and norepinephrine. The most important function of Vitamin C is that it acts as an antioxidant and boosts the immune system to fight from various diseases.

Also Read: How To Make Immune System Stronger: 5 Ways To Boost Your Immunity

To avoid getting infected with COVID-19 like viruses, people increased the intake of Vitamin C into their diet. But do you know taking too much Vitamin C has side effects? Yes excessive intake of Vitamin C is not good for your health.

Also Read: How Vitamin C Helps in Fighting with COVID-19 & Other Viruses

Symptoms of Too Much Vitamin C in the Body

When you take any supplement usually the full amount is not absorbed into your body. And it is believed that in lower doses about 70-90% absorption occurs while in mega doses of 1g and above only 50% is absorbed. And the excessive amount leftover in the GI tract may irritate the system leading to symptoms like:

Symptoms of Excess Vitamin C:

  • Diarrhea
  • Nausea
  • Insomnia
  • Vomiting
  • Headache
  • Abdominal cramps
  • Heartburn or Acid Reflux

Also Read: Five Natural Remedies for Acid Reflux and Heartburn

Overdose on Vitamin C symptoms can help you to control the cut the intake of this nutrition. If you not control the same it will negatively affect your body. Hence, you also need to know the side effects of too much vitamin C discussed below.

Side Effects of Taking Too Much Vitamin C

Side Effects of Taking Too Much Vitamin C

Absorption of Other Nutrients

Excessive Vitamin C may interfere with the absorption of other essential nutrients like Vitamin B12. However, if you need both, it is advised that if you are taking both these vitamin supplements, you should keep about 2 hours of gap between them. Vitamin C has also found to decrease the uptake of Copper in the body.

Affecting the Health of Bones

Vitamin C is important for collagen formation, which is essential to keep your bones healthy, and several research and studies have shown it beneficial for keeping bone and joint diseases away.

Vitamin C Affecting the Health of Bones

While high levels of Vitamin C in our body may lead to the activation of a protein that causes painful bone spurs (bony projections that develop along bone edges especially at the joints). High intakes of Vitamin C over long periods of time may lead to the acceleration of painful osteoarthritis.

Chances of Kidney Stones

Excess Vitaimin C causing Kidney Stones

Excessive Vitamin C leads to excretion as oxalate from our body through your urine. And sometimes this oxalate binds to other minerals forming crystals that may lead to stones in the kidneys.

Also Read: Benefits of Drinking Lemon Water to Boost Immunity with Vitamin C

As Vitamin C is responsible for increasing the oxalate formation, excessive intake has been found to be linked to kidney stones. And few studies have shown high Vitamin C intakes to be linked to kidney failure, though in very rare cases only.

Also Read: How to Keep Kidney Healthy Natural Way: 5 Tips for Strong Kidneys

May Rust Your Body

As per the research and studies carried out by the scholars of the University of Florida, if you had an injury, sprain or inflammation, and were taking more than 100 mg of Vitamin C/day, you may be rusting your body from the inside.

Also Read: 10 Best Foods Improve Your Brain Function and Memory Development

And the assumption was that all these conditions lead to free iron within the body which reacts negatively with Vitamin C causing a reaction like the rusting of an iron rod when exposed to water and oxygen. So even though Vitamin C helps lower inflammation and hasten to heal, taking the right amount is recommended.

Recommended Daily Dose of Vitamin C (ICMR/NIN)

To avoid such complications due to overdose of Vitamin C, you need to control the intake of Vitamin supplements. And as per the different genders and ages, the upper limit of Vitamin C is recommended according to the Office of Dietary Supplements – the USA. 

  • Infants: 400mg/day
  • Children 4-8 Years: 650mg
  • 9-13 Years: 1200mg
  • 14-17 Years: 1800mg
  • Adults: 2000mg/day
  • Pregnant and Lactating mothers: 1800mg/day

Recommended Daily Intake Of Vitamin C (ICMR/NIN) for The Indian Population:

  • Adult Man: 40mg/day
  • Adult woman: 40mg /day
  • Children: 0-1 year: 25mg & 1-17 years: 40mg
  • Pregnant and lactating mothers: 60-80mg/day

If you are regularly taking citrus fruits, peppers, tomato, papaya, green chutney, amla and green leafy vegetables your body will get adequate Vitamin C. Supplementation should be done only when you are under doctor’s medication supervision.  

Also Read: Six Foods You Must Consume Daily for Vitamin C to Boost Immunity

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Health

5 Indian Best Herbal Drinks to Boost Your Immune System in Summer

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natural herbal drinks to boost immune system

Summers running at the peak you need to be very careful keeping your body maintained at the same time boosting the immunity to stay safe from COVID-19 like virus attack. If you are in India you can enjoy the variety of herbal drinks to boost immune system.

Today while considering the extremely hot temperature and at the same time boosting your immunity, we brought here five natural drinks for immune system that will also keep you cool and good for health. Find here the six Indian best herbal drinks loaded with antioxidants to boost your immunity.

5 Homemade Drinks to Boost Immune System

#1 Bel Sharbat (Wood Apple Juice)

benefits of wood apple for immune system

It is grown all over India enriched with fiber and Vitamin C that not helps in boosting your immunity but also improves your digestion. It keeps your stomach and intestine cool and also very beneficial for the people having constipation problem. 

Also Read: How To Make Immune System Stronger: 5 Ways To Boost Your Immunity

#2 Aam Panna (Raw Mango Juice)

aam panna for immunity

I’m sure in summers your granny must have recommended you to drink Aam panna, especially to keep your body cool and protect yourself from heat waves. Rich in Vitamin C, raw mango juice is very tasty and will also boost your immunity.

Also Read: Six Foods You Must Consume Daily for Vitamin C to Boost Immunity

#3 Classic Nimbu Pani (Lemon Water)

lemon water boost immune system

You must have seen the out street refrigerated water sellers always keep lemon in summers for instant juice to make available the natural cool drink for their customers.

Yes, Lemon is enriched with Vitamin C to boost your immunity and you can easily make with added cumin powder, black salt and some sugar to keep yourself refreshed in summers.

Also Read: Benefits of Drinking Lemon Water to Boost Immunity with Vitamin C

#4 Mint Lassi (Buttermilk or Cured Made)

mint Lassi for immunity

Made with either cured or fresh buttermilk, lassi is rich with antioxidants, minerals and vitamin C, E, A, which makes it a perfect immunity booster.

To make it more tasty and healthy, churn the curd properly and add some mint leaves (pudina) with some sugar and cumin powder. It is one of the best natural Indian drink you can made with thick buttermilk or curd set at your home in a clay pot.

Also Read: Should We Eat Curd In Winter? Read Here Ayurveda and Science Say

#5 Nariyal Pani (Coconut Water)

coconut water for immunity

Nariyal Pani extracted from green coconut contains nutrients and vitamins like riboflavin, niacin, thiamin, pyridoxine and folates. And due to its anti-viral and anti-bacterial properties it increase your body’s immune system to fight viral infections and viruses.

Drinking coconut water in summers will not only keep you cool but is also very good for the digestive system. And people suffering from chronic gastrointestinal problems and heartburn or acid reflux will also get long-lasting relief if they regularly consume coconut water.  

Also Read: Five Natural Remedies for Acid Reflux and Heartburn

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How to Improve Eye Vision Naturally: 6 Ways to Increase Eyesight

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best way to improve eyesight

The eyes are one of the most precious organs, God has given us to see the entire world. If you lose your eye vision, everything will be seen dark for you and your life will become difficult with low eyesight or complete blindness. 

Weak eyesight with the older age is a natural phenomena, but you can face this situation at a young age too. In the context of the same, we brought here few useful tips to improve your eyesight naturally that will make your eyes vision healthy for long years.

Six Natural Remedies to Improve Eyesight 

#1 Reduce Time Spending on Digital Screen

Do you know spending too much time on a digital screen like your smartphone, computer, laptop and TV can not only affect your eyesight but can also damage your eyes? 

Though no such studies came yet, I think you can also understand if you watch a digital screen nonstop or for long hours it will definitely affect your eyes. And not only adults but now kids are using the gadgets at a young age that can affect their eyesight at the later stage of age.

Also Read: How Much Screen Time is Too Much for Adults or Bad for Your Eyes

#2 Use Antiglare Glasses & Reading Mode

I know due to unavoidable office work on laptop and addiction to smartphones you can’t avoid watching on such a digital screen. Here, you can wear antiglare glasses to protect your eyes from lights that come from a digital screen.

Many people use a smartphone in the dark before sleeping at the night. The latest 5G smartphones nowadays come with reading mode, night mode and brightness control features to adjust and minimize the impact of screen light on your eyes.

#3 Follow the 20-20-20 Rule Daily

It is a kind of eye exercises to improve vision that you can do if you are working on computer screens for a long hours. To perform the 20-20-20 rule on the interval of every 20 minutes, you should stop staring at your computer and look at something 20 feet away for 20 seconds.

#4 Consume Vitamins Rich Food

We all know Vitamins rich foods are good for eyesight, but do you know why. Let me tell you, Lutein is an antioxidant that occurs naturally in fruits and vegetables like spinach, kale, carrots, broccoli and other green leafy vegetables.

Also Read: 5 Health Benefits of Eating Spinach Leaves or Palak

And Lutein is a pigment found in high concentrations in a layer of the retina where pigment-packed cells help shield against excess light. As per scientific research, lutein supplementation aids this process in our eyes to naturally improve vision.  

#5 Increase Intake of Carotenoids

As, I already told you Lutein and zeaxanthin, which are carotenoids found in the retina also keys to improving eyesight. These carotenoids help protect the macula by improving pigment density in that part of the eye and absorbing ultraviolet and blue light. Hence, increase the intake of food containing carotenoids in high quantity.

#6 Consume Fish on Regular Basis

Omega-3 Fatty Acid is also good for eyesight and fish is one the best source of omega-3 fatty acids. Even many oily fish are fish have oil in their gut and body tissue, so eating those offers higher levels of omega-3-rich fish oil keeping your eyes healthy.  

Visit Your Eye Doctor Regularly

Facing eyes related problems like excessive moisture, blur vision, Computer Vision Syndrome or nigh vision problem and strain in eyes while looking at the digital screen or watching anything for a long time are the few symptoms you need to visit at nearest eye specialist doctor.

And to avoid such eye-related health issues, you should visit the eye specialist doctors to keep checking your eyes and suggest you the best remedies like wearing the right lenses spectacles or put some medical eye drops from time to time to smooth your eyes.  

“Prevention is better than Cure” I hope you must have listened to this idiom. Yes, before your eyes become unhealthy, keep them healthy with the right food and avoiding activities harmful for your eyes to maintain the vision for long years. 

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10 Health Benefits of Drinking Warm Water Daily Even in Summers

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benefits-of-drinking-hot-water

Can you imagine drinking hot water in the summers? I guess you are still drinking the warm water and may drink throughout the year or maybe your lifetime and that thanks to COVID-19.

Tell me one thing very frankly, have you notice any kind of health benefits since you have started drinking the hot water? But I realized the life-changing health benefits of drinking warm water not only when I was infected with COVID infection even after recovering. Now I’m still drinking warm water in the summers just because it’s good for my health.

What are the Benefits of Drinking Hot Water?

Yes, I’m going to tell you the amazing but real health benefits of drinking warm water in all seasons. As we knew 75% of our body is made up of fluids and to keep our body function perfectly with the help of water we need to strike the perfect balance of electrolytes.

Though few people think drinking hot water in the morning is only beneficial for the body, but it’s not true, it is good all the time. And apart from controlling the virus attack during COVID-19, drinking hot water has the following amazing benefits.  

10 Health Benefits of Drinking Hot Water

#1 Clear Nasal & Throat Congestion

Drinking the hot water boosted nasal mucus velocity, hence clear nasal congestion and ease the pain of sniffles. And if you have a sore throat and congestion caused by mucus buildup, you will definitely get relief from the hot water. 

#1 Improves Digestion System

Drinking cold water during or after a meal can harden food oils and create a layer of fat on your intestines. Warm water breaks down that food in your stomach, washes away those fatty oils, and speeds up digestion. 

Also Read: Why Is It Bad to Drink Cold Water: Dangers of Drinking Cold Water

Hot water dissolves and dissipates the food also dilates blood vessels in the gut, which finally helps in digestion. And studies says, warm water may have favourable effects on intestinal movements and gas expulsion after surgery.

#2 Helps in Relieving Constipation

Think logically when you put hot water in a jam-packed pipeline it helps to soften the hard material and clear the way. Similarly, drinking hot water helps to soften your stool and makes it easier to pass through your intestine.     

#3 Metabolism & Blood Circulation

Do you know drinking 2 cups of warm water can up your metabolic rate by 30% for as much as 40 minutes? And your metabolism improves it expands the blood vessels, improving circulation through arteries and veins reducing the risk of heart disease

#5 Body’s Detoxification Systems

Due to the regular eating of multiple types of food our body organs also get filled with various toxic materials. But when you drink hot water it helps protect the kidneys while diluting waste materials in the blood.

Also Read: How to Keep Kidney Healthy Natural Way: 5 Tips for Strong Kidneys

And drinking hot water not only expels waste and toxic materials from our body from inside but also causes sweating that expels toxins through the skin.

#6 Boosts Nervous System Function

Lack of sufficient water in your body has negative effects on your nervous system functioning, which directly affects mood and brain function. But drinking warm water soothes the nervous system and can improve symptoms of arthritis.

Also Read: 10 Best Foods Improve Your Brain Function and Memory Development

#7 Effective in Reducing the Weight

Hot water especially when consumed with lemon in the morning is very effective in losing the extra fat from your body. In fact, it clears the intestines, prevents bloating, and gets rid of excess water weight via contraction of the bowels.

As per the research drinking, 500 ml of water before a meal increased metabolism by 30%. And rising water temperature to 98.6 degrees accounted for 40% of the increase in metabolism as the body expends energy to lower its temperature back to normal.

#8 Helps in Getting Relief from Pain

Yes, drinking hot water improves circulation that increases blood flow that helps your muscles to relax, that finally helps to get relief from a wide range of pains like stomachache, constipation, muscle spasms, menstrual cramps and arthritis.

#9 Reducing Stress at Certain Levels 

As per the studies, when we have dehydrated our cortisol/stress hormone levels are higher and the more stressed we are, the more dehydrated we become. Drinking hot water helps improve central nervous system functions, and when you drink water you feel less anxious.

Also Read: Why Does Stress Really Cause Gray Hair: Scientific Research Proof

10# Prevents Premature Skin Aging

Drinking hot water washes out the toxins from our bodies helps to repair the skin cells increasing the elasticity of your skin that are affected by harmful free radicals.

Also Read: How to Avoid Skin and Hair Related Problems Naturally: Seven Tips

The condition of your skin is one of the first places to show your actual health, and if you do not drink enough water it is visible through your skin.  And drinking warm water can add a natural glow and can even prevent premature aging.

Also Read: What Causes Grey Hair at a Young Age: Reasons for Premature Greying

Since I’ve started drinking hot water I’ve really noticed numerous health benefits like better metabolism, improved digestion, no constipation or gastrointestinal problems and also lose some weight despite no extra exercise or physical activities.

It really helps if you drink warm water throughout the year but make sure don’t drink too much hot water, it can burn your taste buds, scald your tongue and damage the tissue in your esophagus. So, be very careful when drinking hot water. Drinking too cool or too much not hot, lukewarm water is best for everyone. 

Also Read: Do You Know Drinking Too Much Water Can Kill You

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