Recommended Daily Dose Of Vitamin C In Grams
Introduction
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for our body to function properly. It is a powerful antioxidant that helps to protect our cells from damage caused by free radicals. Vitamin C is also required for the synthesis of collagen, which is a protein that is necessary for healthy skin, bones, and cartilage.
Recommended Daily Intake
The recommended daily intake of vitamin C varies depending on age, gender, and other factors. The following are the recommended daily doses of vitamin C in grams:
- 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
- Teens 14-18 years (boys): 75 mg
- Teens 14-18 years (girls): 65 mg
- Adults (men): 90 mg
- Adults (women): 75 mg
- Pregnant women: 85 mg
- Breastfeeding women: 120 mg
Sources of Vitamin C
Vitamin C is found in a variety of fruits and vegetables, including:
- Oranges
- Grapefruits
- Lemons
- Limes
- Kiwi
- Strawberries
- Mangoes
- Papayas
- Pineapple
- Tomatoes
- Red and green peppers
- Broccoli
- Brussels sprouts
- Cauliflower
- Spinach
It is important to note that vitamin C is sensitive to heat and light. Cooking fruits and vegetables can reduce the amount of vitamin C they contain. It is best to eat them raw or lightly cooked to preserve their vitamin C content.
Benefits of Vitamin C
Vitamin C has numerous benefits for our health, including:
- Boosting our immune system
- Reducing the risk of chronic diseases, such as heart disease and cancer
- Improving the absorption of iron from plant-based foods
- Helping to heal wounds and repair tissues in our body
- Reducing the severity and duration of colds
- Protecting our skin from sun damage
- Improving the health of our eyes
Vitamin C Supplements
If you are unable to get enough vitamin C from your diet, you may consider taking a vitamin C supplement. However, it is important to talk to your doctor before taking any supplements, as they can interact with certain medications and have side effects in high doses.
It is also important to note that vitamin C supplements are not a substitute for a healthy diet. They should only be used to supplement your intake of vitamin C if you are unable to get enough from your diet.
Conclusion
Vitamin C is an essential nutrient that our body needs to function properly. It is important to get the recommended daily dose of vitamin C to maintain good health. Eating a diet rich in fruits and vegetables is the best way to get enough vitamin C. If you are unable to get enough from your diet, talk to your doctor about taking a vitamin C supplement.