Recommended daily allowance (RDA) of vitamin C
The necessary daily intake (RDA) of this vitamin is 90 mg in men and 75 women in adults. These doses may vary according to the age or other special needs, for example, women should increase the dose during pregnancy and during lactation.
The following chart shows how it can vary according to sex and age parameters.
Recommended daily allowance ( RDA) of vitamin C |
Children aged 1-3 according to the USDA for 2005 |
Men |
Women |
15 mg |
15 mg |
Children aged 4-8 according to the USDA for 2005 |
Men |
Women |
25 mg |
25 mg |
Children aged 9-13 according to the USDA for 2005 |
Men |
Women |
45 mg |
45 mg |
People aged 14-18 according to the USDA for 2005 |
Men |
Women |
75 mg |
65 mg |
People aged 19-30 according to the USDA for 2005 |
Men |
Women |
90 mg |
75 mg |
People aged 31-51 according to the USDA for 2005 |
Men |
Women |
90 mg |
75 mg |
People older than 51 according to the USDA for 2005 |
Men |
Women |
90 mg |
75 mg |
It
is very easy to acquire the basic daily needs of vitamin C through a diet rich in natural plant foods. For example, we get a greater dose that we need when we eat a medium papaya (188 mg), a guayaba (165 mg), a glass of orange juice (124 mg) or a medium orange (80 mg). A cup of acerola, the richest food in vitamin C, provides 1600 mg.
Special needs of vitamin C
Sometimes, we should have a special intake of vitamin C. In this case we should eat more vitamin C containing foods to reach the adequate amount or we must take Vitamin C supplements . The usual intake of vitamin C should be increased in the following cases:
- Active smokers and passive smokers (tobacco smoke destroys vitamin C)
- Diabetes
- Allergy
- Asthma
- Senior citizens
- Pregnant or lactating women
- People who drink alcohol.
- People who habitually take certain medications (cortisone, aspirin, contraceptives, antibiotics ...)
How to preserve vitamin C in your foods
We must note that vitamin C easily decomposes in contact with air. So, it is appropriate to peel your fruits just before eating them. Vegetables should be as fresh as possible. They should not be stored for long.
Vitamin C is also water soluble, That's to say, it dissolves in water. Heat also destroys vitamin C. It is interesting to know to preserve and cook those food containing vitamin C in order to take profit of it as much as possible ( More information about how to preserve Vitamin C)
 More information about vitamin C in the listing above.
The information given is informative. In case of doubt, consult the doctor. "Botanical" is not responsible for damages caused by self-medication |
