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a. Orange (1 medium) b. Pepper, Bell or Sweet, Red (1 cup) c. Strawberries (1 cup) d. All of the above contain 100% DV for vitamin C or more per serving, 3. Put the foods in order of vitamin C content per serving from least amount of vitamin C to greatest amount of vitamin C. a. Strawberries (1 cup), Brussels sprouts (1 cup), Orange (1 medium ...
All of the above contain 100% DV for vitamin C or more per serving. We have an expert-written solution to this problem! Put the foods in order of vitamin C content per serving from least amount of vitamin C to greatest amount of vitamin C. a. Orange (1 medium), Brussels sprouts (1 cup), Strawberries (1 cup), Pepper, Bell or Sweet, Red (1 cup) b.
- Overview
- What’s the recommended intake?
- May benefit some conditions
- Best food sources
- Best vitamin C supplements
- Can you take too much?
- The bottom line
Unlike animals, humans cannot synthesize vitamin C on our own. Therefore, you must get enough of it from foods or supplements to maintain good health.
Vitamin C is a water-soluble nutrient with many vital functions in your body.
It helps strengthen your immune system, aids collagen production and wound healing, and acts as an antioxidant to protect your cells from free radical damage (1, 2, 3, 4, 5, 6, 7).
Vitamin C is also known as L-ascorbic acid, or simply ascorbic acid.
The Institute of Medicine (IOM) has developed a set of reference values for specific nutrient intake levels, including for vitamin C.
One set of guidelines is known as the Recommended Dietary Allowance (RDA) and considers average daily nutrient intake from both foods and supplements.
RDA recommendations for specific gender and age groups should meet the nutrient needs of 97–98% of healthy individuals (10).
Here are the RDAs for vitamin C (11):
In addition to the RDA recommendations for vitamin C, the Food and Drug Administration (FDA) has issued a recommended Daily Value (DV).
The DV was developed for food and supplement labels. It helps you determine the percentage of nutrients in a single serving of food, compared with the daily requirements. On food labels, this is displayed as %DV (12).
Vitamin C is essential for overall health and wellness, and the nutrient may particularly benefit certain conditions.
The vitamin is especially helpful for immune health, as it supports your immune system’s cellular function (13).
In fact, vitamin C supplements may help prevent infection, while a deficiency of the vitamin appears to make you more susceptible to infection (13, 14, 15.)
For example, some research suggests that although regular vitamin C intake likely won’t prevent you from catching a cold, it may reduce the duration or severity of cold symptoms (16).
A review of 31 studies found that consuming 1–2 grams of vitamin C daily reduced cold duration by 18% in children and 8% in adults (16).
In addition, it’s known that vitamin C increases iron absorption. Thus, individuals with iron deficiency might benefit from increasing their vitamin C intake (17, 18)
Typically, the best sources of vitamin C are fruits and vegetables.
It’s important to note that vitamin C in food is easily destroyed by heat, but since many good sources of the nutrient are fruits and vegetables, simply eating some of those foods raw is an easy way to reach the recommended intake.
For example, a 1/2-cup (75-gram) serving of raw red pepper provides 158% of the RDA set by the IOM (8).
The table below displays the vitamin C content and contribution to the recommended Daily Value (DV) for some of the best food sources of the nutrient (8).
This table is based on the current 60-mg recommendation, but since any food providing 20% or more of the DV for vitamin C is considered a high source, many of these foods will still be great sources after the DV recommendation is changed to 90 mg in January 2020 (8).
Great food sources of vitamin C include:
When looking for a vitamin C supplement, you might see the nutrient in a couple different forms (8):
•ascorbic acid
•mineral ascorbates, such as sodium ascorbate and calcium ascorbate
•ascorbic acid with bioflavonoids
Choosing a supplement with ascorbic acid is usually a good choice, as it has a high level of bioavailability, meaning your body absorbs it easily (8, 19, 20, 21).
Additionally, given that most multivitamins contain ascorbic acid, choosing a multivitamin will not only boost your vitamin C intake but also your intake of other nutrients.
Although vitamin C has an overall low toxicity risk in healthy individuals, consuming too much of it can cause some adverse gastrointestinal side effects, including cramps, nausea, and diarrhea (11, 22).
Additionally, since a high vitamin C intake increases the body’s absorption of non-heme iron, consuming too much vitamin C could cause problems for people with hemochromatosis, a condition in which the body retains too much iron (23, 24, 25, 26).
Because of the potential side effects of excessive vitamin C, the IOM has established the following Tolerable Upper Intake Levels (UL) for the vitamin (11):
summary
Vitamin C is a water-soluble vitamin and essential antioxidant that plays many roles in your body. It supports wound healing, collagen formation, and immunity.
The RDA for vitamin C is 45–120 mg depending on your age and sex.
Vitamin C supplements should meet the RDA and stay well below the established UL — 400 for young children, 1,200 mg for kids aged 9–13, 1,800 mg for teens, and 2,000 mg for adults.
Consuming a variety of vitamin-C-rich fruits and vegetables can also go a long way in supporting optimal health and wellness.
Feb 13, 2021 · 2. Sources. In contrast to many other vitamins, the content of vitamin C in various foods is, in general, relatively high (10–100 mg/100 g), and, in some cases, it reaches units of grams per 100 g of fresh weight.
- Martin Doseděl, Eduard Jirkovský, Kateřina Macáková, Lenka Kujovská Krčmová, Lenka Javorská, Jana Po...
- 10.3390/nu13020615
- 2021
- Nutrients. 2021 Feb; 13(2): 615.
Nov 13, 2023 · The NIH considers 30–180 milligrams (mg) per day to be a moderate amount. If you take in more than 1 gram of vitamin C in a day, your body will absorb less than half of it and get rid of the ...
Compared to plant sources, animal-sourced foods do not provide so great an amount of vitamin C, and what there is is largely destroyed by the heat used when it is cooked. For example, raw chicken liver contains 17.9 mg/100 g, but fried, the content is reduced to 2.7 mg/100 g. Vitamin C is present in human breast milk at 5.0 mg/100 g. Cow's milk ...
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May 13, 2024 · 4. Helps with wound healing. Vitamin C encourages collagen growth, which is an important part of your body’s healing process. “Collagen is a protein that keeps our skin looking young,” Peart ...
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related to: 3.1 g = __ mg c vitaminWith B Vitamins, Manganese And 1,000 mg Of Vitamin C. Try It Now! Contains More Vitamin C Than In 10 Oranges.^ Emerge And See Today!
Get The Very Best Vitamin C Supplements At The Best Prices. Shop Nature Made® Today. Buy The Best Vitamin Supplements On The Go, Browse Our Website Today!
