HOW MUCH VITAMIN C IS NEEDED
Vitamin C RDA
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.
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)
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.
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This material is for informational purposes only. In case of doubt, consult the doctor.