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.
|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.