The Amount Of Vitamin C That Meets About 98
Introduction
Vitamin C, also known as ascorbic acid, is an essential nutrient for our body. It is a water-soluble vitamin that cannot be produced by the body, so it must be obtained through diet or supplements. Vitamin C is involved in many critical functions in the body, including the formation of collagen, absorption of iron, and maintenance of the immune system.
Recommended Daily Intake
The recommended daily intake of vitamin C varies depending on age, gender, and other factors. The amount of vitamin C that meets about 98% of the population's needs is known as the recommended dietary allowance (RDA). According to the National Institutes of Health (NIH), the RDA for vitamin C is as follows:
- Infants (0-6 months): 40 mg
- Infants (7-12 months): 50 mg
- Children (1-3 years): 15 mg
- Children (4-8 years): 25 mg
- Children (9-13 years): 45 mg
- Teen boys (14-18 years): 75 mg
- Teen girls (14-18 years): 65 mg
- Adult men (19 years and older): 90 mg
- Adult women (19 years and older): 75 mg
- Pregnant women (19 years and older): 85 mg
- Breastfeeding women (19 years and older): 120 mg
Sources of Vitamin C
Vitamin C is found in many fruits and vegetables, including citrus fruits, strawberries, kiwi, mango, papaya, pineapple, bell peppers, broccoli, Brussels sprouts, and tomatoes. Some fortified foods, such as breakfast cereals, also contain vitamin C. It is essential to consume a variety of foods rich in vitamin C to meet your daily needs.
Benefits of Vitamin C
Vitamin C is involved in many essential functions in the body, and its benefits include:
- Boosting the immune system to fight off infections and diseases
- Helping to form and maintain healthy skin, bones, and teeth
- Aiding in wound healing and tissue repair
- Enhancing the absorption of iron from plant-based foods
- Reducing the risk of chronic diseases, such as heart disease and certain cancers
Vitamin C Deficiency
A deficiency in vitamin C can lead to a condition called scurvy, which is rare but can be severe. Symptoms of scurvy include fatigue, weakness, joint and muscle pain, swollen gums, and easy bruising. If left untreated, scurvy can lead to more severe symptoms, such as anemia, poor wound healing, and even death.
Conclusion
Vitamin C is an essential nutrient that plays a crucial role in the body's overall health and well-being. It is important to consume a variety of fruits and vegetables to ensure adequate intake of vitamin C. Meeting the recommended daily intake of vitamin C can help boost the immune system, promote wound healing, and reduce the risk of chronic diseases.
