Vitamin C is one of the most important types of Vitamins for the human body, especially in improving human immune by way of preventing various diseases and free radicals. In addition to boosting human immunity, Vitamin C is also needed in the human body to form cells and blood vessels, maintaining healthy teeth and gums and bones. Vitamin C in the chemical language is often referred to as Ascorbic acid (Ascorbic acid) is a type of water soluble vitamin (water soluble).
Nutritional Sufficiency (AKG) / Recommended Dietary Allowance (RDA) Vitamin C
According to the National Institutes of Health of the United States, an adult man needs 90mg per day while an adult woman needs 75mg per day. For pregnant women needed Vitamin C as much as 85mg per day. Special lactating women, Vitamin C required reaches 120mg per day.
Below is a table of Nutritional Nutrition Adequate Values by age and gender.
Age
Male Female Pregnant Women
Breastfeeding Women
- 1 – 3 years 15mg 15mg – –
- 4 – 8 years 25mg 25mg – –
- 9 – 13 years 45mg 45mg – –
- 14 – 18 years 75mg 65mg 80mg 115mg
- Above 19 years 90mg 75mg 85mg 120mg
* Quoted from the website: National Institutes of Health (www.ods.od.nih.gov)
While the Nutritional Nutrition Enough Case for reference of general food labeling based on the decision of the Head of National Agency of Drug and Food Control on March 25, 2003 is 60mg.
List 10 foods that contain the highest Vitamin C source
The following is a list of 10 foods that contain a source of Vitamin C in each of these 100grams of food. Percentage of Daily Value based on BPOM Head Decree is 60mg.
1. Guava
Vitamin C content in 100g: 228.3mg
Daily Value (DV): 381%
2. Paprika
Vitamin C content in 100g: 183.5mg
Daily Value (DV): 306%
3. Vegetable Kale
Vitamin C content in 100g: 120mg
Daily Value (DV): 200%
4. Kiwi
Vitamin C content in 100g: 92.7mg
Daily Value (DV): 155%
5. Broccoli
Vitamin C content in 100g: 89.2mg
Daily Value (DV): 149%
6. Papaya
Vitamin C content in 100g: 60.9mg
Daily Value (DV): 102%
7. Mangetout Beans
Vitamin C content in 100g: 60mg
Daily Value (DV): 100%
8. Strawberry
Vitamin C content in 100g: 58.8mg
Daily Value (DV): 98%
9. Orange (Orange)
Vitamin C content in 100g: 53.2mg
Daily Value (DV): 89%
10. Tomatoes (cooked)
Vitamin C content in 100g: 22.8mg
Daily Value (DV): 38%