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How Much Vitamin C is needed

How Much Vitamin C is needed

What is Vitamin C

Vitamin C is an important vitamin that the body need to obtain to keep the body healthy. It is essential nutrient in order to maintain a good immune system. Healthy immune system helps to prevent the person from falling sick as it defend the body against virus and infection. In addition, vitamin C is high in antioxidant which helps to keep the body to stay youthful.

How much Vitamin C is needed

Studies have shown that, an adult need 75 to 130 milligram of vitamin C every day. Vitamin C can be found in all fruit and vegetable. It is easily damage by heat and oxidation. The content of vitamin C in raw food is higher than when it being cooked. An orange a day will enough to fulfill the daily needs. Refer below for a list of table showing the amount of vitamin C that can be found in the food.

Food Milligrams (mg)
Red pepper, sweet, raw, ½ cup 95
Orange juice, ¾ cup 93
Orange, 1 medium 70
Grapefruit juice, ¾ cup 70
Kiwifruit, 1 medium 64
Green pepper, sweet, raw, ½ cup 60
Broccoli, cooked, ½ cup 51
Fresh Strawberries sliced, ½ cup 49
Cooked Brussels sprouts – ½ cup 48
Grapefruit, ½ medium 39
Raw Broccoli, ½ cup 39
Tomato juice, ¾ cup 33
Cantaloupe, ½ cup 29
Cooked Cabbage, ½ cup 28
Raw Cauliflower, ½ cup 26
Baked Potato, 1 medium 17
Raw Tomato, 1 medium 17
Cooked Spinach, ½ cup 9
Green peas, frozen, cooked, ½ cup 8

Excessive intake of Vitamin C

Too much vitamin C in the body can be absorb into the urine and extracted out of the body. However, high intake of more than 500mg a day may cause short-term of long- term problem to the body. Report have shown that the maximum limit for intake of vitamin C is 2000mg.

Moreover, it is best to consume vitamin C at a moderate level of the recommended of 70 to 130mg a day.

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