Health info, Vitamin C has another name ascorbic acid, vitamin C is water soluble, vitamin C is very useful for health, as supporting the formation of collagen, proteins that are important in the formation of skin, tissue that had wounds, tendons, ligaments and blood vessels, Vitamins C is also useful as an antioxidant and renew the skin tissue. people requires adequate amounts of vitamin C every day because the body can not synthesize. Vitamin C also helps in the absorption of calcium in the body.
Vitamin C deficiency can lead to thrush, influenza, dry hair, teeth become brittle, decreasing the body's ability to heal wounds. infections, anemia, cardiovascular disease (such as heart and blood vessels), and can also cause weight gain. Excessive consumption side effects to the body. Consumption of vitamin C above 2000 mg / day can cause diarrhea, and abdominal pain
Daily requirement of vitamins for each age are:
Level Age Male (mg / day) Female (mg / day)
Infants 0-6 months 40 40
Children 1-3 years 15 15
Children 4-8 years 25 25
Children 9-13 years 45 45
Teenager 14-18 years 75 65
Adults 19 years and above 90 75
Pregnant women - - 85
Here's a list of the largest sources of vitamin C and the required dosage of the body as reported from anyvitamins and buzzle,
sources of Vitamin Size Amount (mg)
Black currants 1 / 2 cup 215
Guava 1 cup 183
Kiwi 1 / 2 cup 180
Sweet red pepper 1 / 2 cup 141
Melon 1 pcs 108
strawberries 1 cup 82
Spring greens 1 / 2 cup 74
orange 1pcs 72
Lychees 1 / 2 cup 72
Curly Kale 1 / 2 cup 71
Sweet pumpkin 1 / 2 cup 71
Brussels sprouts 1 / 2 cup 68
Papaya 1 cup 62
Cooked broccoli 1 / 2 cup 58
Redcurrant 1 / 2 cup 58
Pineapple 1 / 2 cup 52
Lemon juice 1pcs 46
Watermelon 1 / 2 cup 46
Grapefruit 1 / 2 cup 44
Clementine 1pcs 43
Custard apple 1 / 2 cup 36
Raspberry 1 / 2 cup 34
Asparagus 1 / 2 cup 34
Passion Fruit 1 / 2 cup 30
Cooked cabbage 1 / 2 cup 24
Tomatoes 1pcs 23
Avocado 1pcs 16
Spring greens 1 / 2 cup 74
orange 1pcs 72
Lychees 1 / 2 cup 72
Curly Kale 1 / 2 cup 71
Sweet pumpkin 1 / 2 cup 71
Brussels sprouts 1 / 2 cup 68
Papaya 1 cup 62
Cooked broccoli 1 / 2 cup 58
Redcurrant 1 / 2 cup 58
Pineapple 1 / 2 cup 52
Lemon juice 1pcs 46
Watermelon 1 / 2 cup 46
Grapefruit 1 / 2 cup 44
Clementine 1pcs 43
Custard apple 1 / 2 cup 36
Raspberry 1 / 2 cup 34
Asparagus 1 / 2 cup 34
Passion Fruit 1 / 2 cup 30
Cooked cabbage 1 / 2 cup 24
Tomatoes 1pcs 23
Avocado 1pcs 16
The best way to consume vitamin C when they are still in a fresh condition, so the amount of vitamin C that we can get as much as possible.
Other post: Benefit Vitamin A for Health
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