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Top 10 Sources of Vitamin C and Dosages

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  1. #1
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    Top 10 Sources of Vitamin C and Dosages

    Top 10 Sources of Vitamin C and Dosages

    Vitamin C helps the body maintain healthy tissues and a strong immune system, and it aids in the absorption of iron. Vitamin C is considered a powerful ally if you're trying to avoid or kick a cold or other illness. Together with calcium and iron, it's also an important part of a diet that counteracts lead poisoning.

    Guava is rich in vitamin C -- one half cup of the fruit contains 188 mg of vitamin C and 56 calories

    Red Sweet Pepper
    You probably instantly think citrus when you think of immune system-boosting vitamin C, but red sweet pepper offers a solid dose of the nutrient. One half cup of raw red sweet pepper contains 142 mg of vitamin C and 20 calories. If you cook the veggie, a half cup offers 116 mg of vitamin C.

    Kiwi -- the fruit, not the bird that's the national symbol of New Zealand -- is rich in vitamin C. One medium kiwi contains 70 mg of the nutrient and 46 calories.

    Who doesn't want an injection of acidic orange when in need of a vitamin C boost? You're justified. One medium orange contains 70 mg of vitamin C and 62 calories.

    Green Sweet Pepper
    Green sweet peppers offer 60 mg of vitamin C per half cup, with only 15 calories. When cooked, the vegetable provides 51 mg of vitamin C.

    Grapefruit Juice
    Grapefruit juice provides almost the same amount of vitamin C as green peppers: 3/4 cup has 50-70 mg vitamin C and 71-86 calories.

    Vegetable Juice Cocktail
    Drinking your vegetables provides plenty of nutrients, including a vitamin C punch (and, if your veggie juice is tomato-based, a healthy dose of lycopene, a disease-fighting phytonutrient). You'll get 50 mg of vitamin C and 34 calories in 3/4 cup of juice.

    Strawberries are full of fiber and antioxidants, including vitamin C. A half cup of strawberries contains 49 mg of the vitamin and 27 calories.

    Brussels Sprouts
    This veggie may not be the most kid-friendly choice, but it is a true superfood -- packed with both 48 mg of Vitamin C, 300 μg of Vitamin K and just 28 calories.

    One quarter of a medium cantaloupe has 47 mg of vitamin C and 51 calories.
    Vitamin C Dosage

    Several factors help determine how much vitamin C you should take, including your age and sex. People who smoke and women who are pregnant or breastfeeding may also require more vitamin C. Dosing recommendations can range between 15 mg (for young children) and 120 mg (for breastfeeding women). Many foods already contain the vitamin, but additional vitamin C is often added to foods and beverages.

    Vitamin C Doses and Recommended Dietary Allowances

    The Institute of Medicine has developed two different dosing guidelines for vitamin C, the RDA (recommended dietary allowance) and UL (tolerable upper limit). The RDA is the intake recommended for the average person, and the UL is the maximum that can be taken without significant side effects or toxicity. Refer to the following table for RDA and UL values for vitamin C:

    Age Vitamin C RDA Vitamin C UL
    1-3 years 15 mg per day 400 mg per day
    4-8 years 25 mg per day 650 mg per day
    9-13 years 45 mg per day 1200 mg per day
    14-18 years Females 65 mg per day 1800 mg per day
    Males 75 mg per day
    19 years and older Females 75 mg per day 2000 mg per day
    Males 90 mg per day
    Pregnant women 18 years and under 80 mg per day 1800 mg per day
    19 years and older 85 mg per day 2000 mg per day
    Breastfeeding women 18 years and under 115 mg per day 1800 mg per day
    19 years and older 120 mg per day 2000 mg per day

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    Last edited by Parasakthi; 13th Sep 2012 at 05:07 PM. Reason: External Link Removed
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    Re: Top 10 Sources of Vitamin C and Dosages

    The information regarding vit c is full and complete in all respects. Very much useful to one and all.thank you



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