Bell peppers are very high in vitamin c with the amount increasing as they go from green to red. Vitamin c also seems to help the body absorb the mineral iron.
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The recommended daily amount of vitamin c for adult men is 90 milligrams and for adult women is 75 milligrams.
Daily vitamin c dosage. One of the studies concluded that 200 mg a day is the maximum amount of vitamin c that human cells can absorb making higher dosing on a daily basis pointless. The proven and effective use of vitamin c is for treating vitamin c deficiency and conditions that result from it like scurvy. If you are pregnant you need 85 milligrams a day and if you are a breastfeeding mother you need 120 milligrams a day.
People who smoke and women who are pregnant or breastfeeding may also require more vitamin c. The recommended daily intake of vitamin c for adults is 75 mg for women and 90 mg for men person who smokes and those indulged in rigorous training requires higher amount of vitamin c because of increased production of free radical. In a large study among older people with amd who were at high risk of developing advanced amd those who took a daily dietary supplement with 500 mg vitamin c 80 mg zinc 400 iu vitamin e 15 mg beta carotene and 2 mg copper for about 6 years had a lower chance of developing advanced amd.
Recommended doses and timing for vitamin c. Doses of 200 mg vitamin c taken two times in a day have been found effective in reducing damage caused by free radical during exercise. Although 4000 iu 250 mcg is set as the maximum amount of vitamin d you can take safely several studies have shown that taking up to 10000 iu 250 mcg daily wont cause side effects 37 38.
The second study came from the linus pauling institute pauling himself famously took 18000 mg of c per day and was published in the june 1999 issue of the american journal of clinical nutrition. Women who are older than 18 years old need to take 75 milligrams a day. One spear of raw broccoli contains 277 mg of vitamin c or 47 of the daily value.
They also had less vision loss than those who did not take the dietary supplement. Vitamin c dosage several factors help determine how much vitamin c you should take including your age and sex. Evidence research on the use of vitamin c for specific conditions shows.
Dosing recommendations can range between 15 mg for young children and 120 mg for breastfeeding women. What foods contain vitamin c. Citrus fruits are best known for their high levels of vitamin c but many other fruits and vegetables can get you your daily dose sometimes at even higher levels than citrus.
One cup of chopped raw broccoli contains 812 mg of vitamin c or 135 of the daily value.
Figure 4 From Ascorbic Acid Function And Metabolism During Colds
Vitamin C
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