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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

What Fruit has the Highest and Least Amount of Sugar Content?

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As a matter of fact, we all know, Fruits are enriched with nutrients, water, vitamins, fibre and antioxidants that give you instant energy. At the same time, almost all the fruits also contain sugar that is not usually harmful as it is natural but many diabetic people are worried about their health and they need to be cautious while consuming fruits.

Every fruit has its own sugar level, many of them are not harmful but few of them are not suitable for diabetic patients. Hence, you should be aware of the level of sugar content in different fruits. And below you can find the list of fruits with the least and highest sugar content with tips to consume such fruits to minimize the impact of sugar levels in your body.    

Top 5 Fruits with High Sugar Content

#1 Bananas

Bananas are the best source of energy. But one medium-sized banana has 14 grams of sugar which can be harmful for diabetic patients. So, if you have a slice of half a banana in your morning cereal or smash some pieces in the middle of your peanut butter sandwich the sugar will not affect your body.

#2 Watermelon

Apart from high water content, a medium midsize watermelon has 17 grams of sugar. Watermelon is loaded with water and has special minerals called electrolytes that is just what your body needs to recharge itself. But just keep it two slices at a time to control your sugar levels.

#3 Mangoes

The King of all fruits, Mangos have a whopping 45 grams of sugar per medium-sized fruit. Avoid consuming mangoes if you are trying to lose weight or cut back on your sugar intake. However, you can enjoy a slice or two, but do not go overboard to maintain sugar levels in your body.

#4 Grapes

Although a cup of grapes has around 23 grams of sugar you can slice them in half to consume them slowly and this consumes lesser sugar. You can also slice and deep freeze grapes to be used in smoothies, shakes and oatmeals to make it tastier and minimize the sugar intake.

#5 Cherries

One cup of cherries has around 18 grams of sugar and if you are not cautious you will not remember how many you have had. So, before you start eating cherries, measure them before hands so that you know how many exactly you have consumed and avoided ingestion of the high sugar in your body.

Top 5 Fruits with Low Sugar Content

#1 Papaya

Fruit with the natural source of digestive enzyme, Papaya has around 6 grams of sugar. You can enjoy it by putting some lemon water and sprinkling some sea salt over it before eating. You can also add it to your yoghurt that will help you to curb the sugar levels and make the Papaya tastier.

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

#2 Guavas

Another natural digestive enzyme and high water content fruit, one medium-sized guava has 5 grams of sugar and 3 grams of fibre. If you have a constipation problem always consume guavas with the skin to get more fibre. And you can add them to your smoothies and shakes or have them alone.

#3 Avocado

One of the best fruit contains only 1.33 grams of sugar in a whole Avocado. You can consume it as a salad, spread it on the toast or use it in your smoothie. Despite having a low sugar content, avocado is high in calories. Not all fruits are loaded with sugar and avocado is one of them that have negligible sugar.

#4 Cantaloupe

Despite being a fraternity of watermelon, Cantaloupehas just 5 grams of sugar and only 23 calories. Apart from regular consumption, you can try it with some cottage cheese and a bit of salt for the twist. And it will also help you keep your intestine cool and clean with fibre and other healthy contents. 

#5 Raspberries

Despite having a good amount of sugar in taste berries are surprisingly low in sugar. Yes, one cup contains only 5 grams of sugar and 8 grams of fibre. And if you consume 1 cup of raspberries they’re more likely to leave you feeling full than some other fruit while keeping your sugar under control.

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8 Natural Symptoms To Check Health Condition Without Medical Test

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natural symptoms to check your health condition

People regularly visit hospitals and spending hefty of money on their health checkups and medical tests. And if you are one of them, having monthly extravagant on such health diagnosis, you must read this article.

As we all know, to find out your health condition there are so many medical tests, like blood test, CT Scan, X-rays and MRI but none of them gives the true picture of how our body is doing from the inside.

But do you know in our nature cure book there is a powerful quote given which spells out eight symptoms a healthy man or a healthy woman must always be live up to? Yes, in the ancient Indian traditional healing procedure Ayurveda, there are eight signs of good health that we all need to know. 

8 Natural Symptoms to Know Health Problems

#1 Daily Bowel Movement

Timely excretion of the waste from our body is very important. This means when you go to the bathroom in the morning your bowel should automatically get cleared without consuming any laxative, without any purgative or without putting any pressure on your intestine.

If you don’t have one bowel movement naturally every morning, it means you are constipated and whatever waste supposed to leave our body is accumulating inside in the form of toxins. And you can never be healthy if you don’t have at least one bowel movement in a day, especially in the morning.   

#2 No Excessive Weight

I think this I don’t need to tell you. If the waste from your body will come out from time to time your body will automatically be in perfect size and shape. So, always control your weight, avoid eating fatty food and do some workout or physical exercise daily.

Also Read: 5 Easy Exercises or Workouts You Can Do at Home Without Equipment

#3 Clear & Healthy Skin

Our skin is a great indicator of what is happening inside our body. If your face or skin is full of marks, pimples, acne, hives or any skin problem, it indicates what is going inside your body. If our skin dirty means our body from the inside is also dirty. 

Also Read: 7 Ways to a Healthier Skin: Best Tips to Maintain Healthy Skin

#4 Absence of Laziness

Mother Nature has given us so much energy that from morning 5 O’clock to evening 9 or 10 O’clock we can go on working or doing our daily tasks even without any break. But unfortunately, most of us are not experiencing this kind of energy nowadays.

We need some breaks or take some time of rest to restore our energy. While a healthy person has so much energy that he can go on throughout the day doing his task continuously. That much energy a healthy person contains in his body.       

Also Read: How to Stay Active & Healthy While Working from Home: Top 10 Ways

#5 Strong Sense of Hunger

This means when you are hungry you must feel strong hunger from inside. Many of us don’t experience strong hunger and that is because our previous food is not properly digested and that’s why we are not feeling hungry.

Also Read: What Happens If We Skip Breakfast: Effects of Skipping Breakfast

When your digestion is good you must feel a strong hunger at least twice a day without any medicine or doing extra efforts.

#6 No Pain in the Body

Sometimes people suffer from back pain, neck pain, sometimes stomach is hurting or sometimes ear is hurting or this that is hurting. That is not a good sign of a healthy body. Good health is when none of the body parts calls for attention due to such ache.

#7 Having Deep Sleep    

What is Deep Sleep? Go and ask a child, even if he sleeps on the sofa at the night and even you shift him at the bed in the morning he will find out in the morning. He even doesn’t get to know it, that is called deep sleep and unfortunately, most of us can’t enjoy deep sleep.

A deep sleep should be without any sleeping pills and so deep that if your AC or fan goes off at the night you find out yourself sleeping at one side in the morning.

Also Read: 5 Reasons Why You Should Sleep On Your Left Side to Stay Healthy

So, deep sleep is one of the most important indicators to show whether you are healthy or not.

#8 Positive Thoughts in Mind

Whatever situation is outside, even there is turbulence, things are not going well outside, inside if we remain calm, absolutely unaffected and always be happy, it means we are in a state of good health.

There is a saying, “As is the grain, so is the mind”. If our food and eating habit is not right our thoughts cannot be right.  

Also Read: Daily Habits to Encourage Good Mental Health

So, these are the eight symptoms of good health, any healthy person must be experiencing. Check your fitness level now and give attention to improve your health. 

Watch Video for 8 Signs of Good Health 

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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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