Vitamin C is commonly found in food as L-ascorbic acid or dehydroascorbic acid. Vitamin C is most abundant in vegetables and in fruit, especially citrus fruit; please refer to Graph 2-1. Parsley and peppers are rich in vitamin C. Potatoes are a good source of vitamin C. The best source of vitamin C is fresh, uncooked produce.
Vitamin C is easily absorbed by active transport from the intestines. Vitamin C is rapidly depleted in the body and stores are critically low after a month without vitamin C. The newest RDAs for vitamin C are 75 mg for women, 90 mg for men, 120 mg for breastfeeding women, and 125 mg for male smokers. Five servings of fresh fruits and vegetables provide approximately 200 mg of vitamin C. Many Americans do not eat enough fresh produce to meet these RDAs. Scurvy will not normally develop unless vitamin C intake falls below 10 mg per day for a month or more.
The minimum vitamin C intake to maintain normal metabolism is 30 mg daily. Even though clinical scurvy may not develop, many other important body functions may be limited if vitamin C intake is low. Optimal amounts for disease prevention of the ascorbated form of vitamin C range from 200 mg to 2 grams daily. The ascorbic acid form should not be taken in excess of 100 mg per dose because of the possibility of digestive irritation. Please refer to Table 2-1 for RDAs and adequate daily intake levels (AI) for vitamin C for all ages.
Summary for Ascorbic Acid—Vitamin C
Main function: Collagen formation and antioxidant.
RDA: 75 mg to 125 mg for adults.
No toxicity reported.
Mild digestive irritation possible over 100 mg with the ascorbic acid form.
Tolerable upper intake level is set at 2000 mg daily.
Deficiency causing scurvy is rare. Many people do not achieve the RDAs.
Deficiency disease: scurvy.
Healthy food sources: found in fresh fruits and vegetables.
Degradation: leached by cooking water, reduced by heat, light, light, oxygen, and food processing.
Graph 2-1 Vitamin C in some common foods.
Table 2-1 Recommended daily intake levels for vitamin C.
Vitamin C is easily leached out into water during cooking. It is also lost from heat, exposure to light, and exposure to oxygen. Prolonged storage and food processing reduce the amount of vitamin C in food, as sown in Figure 2-6.
Figure 2-6 Vitamin C is easily destroyed during storage and processing.
Vitamin C is easily absorbed by active transport from the intestines. Vitamin C is rapidly depleted in the body and stores are critically low after a month without vitamin C. The newest RDAs for vitamin C are 75 mg for women, 90 mg for men, 120 mg for breastfeeding women, and 125 mg for male smokers. Five servings of fresh fruits and vegetables provide approximately 200 mg of vitamin C. Many Americans do not eat enough fresh produce to meet these RDAs. Scurvy will not normally develop unless vitamin C intake falls below 10 mg per day for a month or more.
The minimum vitamin C intake to maintain normal metabolism is 30 mg daily. Even though clinical scurvy may not develop, many other important body functions may be limited if vitamin C intake is low. Optimal amounts for disease prevention of the ascorbated form of vitamin C range from 200 mg to 2 grams daily. The ascorbic acid form should not be taken in excess of 100 mg per dose because of the possibility of digestive irritation. Please refer to Table 2-1 for RDAs and adequate daily intake levels (AI) for vitamin C for all ages.
Summary for Ascorbic Acid—Vitamin C
Main function: Collagen formation and antioxidant.
RDA: 75 mg to 125 mg for adults.
No toxicity reported.
Mild digestive irritation possible over 100 mg with the ascorbic acid form.
Tolerable upper intake level is set at 2000 mg daily.
Deficiency causing scurvy is rare. Many people do not achieve the RDAs.
Deficiency disease: scurvy.
Healthy food sources: found in fresh fruits and vegetables.
Degradation: leached by cooking water, reduced by heat, light, light, oxygen, and food processing.
Graph 2-1 Vitamin C in some common foods.
Table 2-1 Recommended daily intake levels for vitamin C.
Vitamin C is easily leached out into water during cooking. It is also lost from heat, exposure to light, and exposure to oxygen. Prolonged storage and food processing reduce the amount of vitamin C in food, as sown in Figure 2-6.
Figure 2-6 Vitamin C is easily destroyed during storage and processing.
More about C-Vitamin:
Thanks for sharing very useful information. Enhance your vitamin C Content instantly through vitamin c tablets
Vitamin C is a type of vitamin that we need to have in our diet. This can do wonders for your body like boosting your immune system and reducing your risk of major diseases. Thank you for sharing this information. I hope you share more info on the same topic. vitamin-c-rich-foods