Vitamin C is a vitamin found in various foods and sold as a dietary supplement. It is used to prevent and treat scurvy. Vitamin C is an essential nutrient involved in the repair of tissue and the enzymatic production of certain neurotransmitters. Basically, Vitamin C is a water-soluble nutrient with many vital functions in your body. It helps strengthen your immune system, aids collagen production and wound healing, and acts as an antioxidant to protect your cells from free radical damage. Here we are going to provide the information to needs on how much vitamin c per day for a woman.
How Much Vitamin C Per Day for a Woman?
The recommended vitamin C dosage per day for healthy women is 75 mg per day (120 mg per day for women who are pregnant or breastfeeding). For adults, the tolerable upper intake level (UL) — the highest daily intake likely to pose no risks — is 2,000 mg per day.
Benefits of Vitamin C for Woman
It protects against environmental stress
As an antioxidant, one of the main functions of vitamin C is to protect the skin. “Normal cellular processes, as well as environmental hazards such as ultraviolet light and pollution, create free radicals on the skin,” Herrmann explains. “Free radicals are unstable molecules that damage cells promote skin inflammation, wrinkles, and cancer.” By digesting these free radicals, vitamin C protects the skin, keeps it healthy, and improves the visible signs of aging.
It promotes collagen production
Vitamin C also plays an important role in collagen synthesis. “Collagen provides our skin with support and texture, and as it slows growth over the years, we begin to notice wrinkles and lines,” explains Herrmann. “Vitamin C is a necessary component of building collagen bundles, otherwise this process stops.”
It illuminates the dark areas
Vitamin C also helps to lighten unwanted areas of brown or a decrease in brown color by blocking the process of color synthesis, according to Herrmann.
How Much Vitamin C Per Day for a Man?
In adults, the recommended dietary allowance (RDA) of vitamin C is 90 milligrams (mg) for males and 75 mg for females. Adults who take more than 2,000 mg of vitamin C per day may experience side effects. When a person takes more than the recommended limit of vitamin C, they may experience mild digestive disturbances.
How Much Vitamin C Per Day for Kids?
There are still recommended dietary allowances for Vitamin C depending on your child’s age: For children ages 1-3, they need about 15 mg of Vitamin C per day. For children ages 3-8, they need about 25 mg of Vitamin C per day. For children ages 8-13, they need about 45 mg of Vitamin C per day.
Vitamin C Rich Foods
Red bell peppers provide around 50% more vitamin C than green bell peppers.
Kakadu powder is a natural Australian cooked food that contains 100 times more vitamin C than oranges. It has a well-known concentration of vitamin C, which contains up to 5,300 mg per 100 grams. Just one plum contains 481 mg of vitamin C, which is 530% DV. It also contains a lot of potassium, vitamin E, and antioxidant lutein, which can benefit eye health.
Just one cup (49 pieces) of acerola red cherries produces 822 mg of vitamin C or 913% of DV. Animal studies using acerola extract have shown that they can have anti-cancer properties, help prevent UVB skin damage and reduce DNA damage caused by malnutrition. Apart from these promising results, there are no human studies on the effects of acerola cherry use.
Approximately rose hips provide 119 mg of vitamin C or 132% of DV. Vitamin C is essential for collagen synthesis, which supports the integrity of the skin as you grow older. Studies have shown that vitamin C reduces sun damage to the skin, reduces wrinkles, dryness, and discoloration, and improves its overall appearance. Vitamin C also helps with wound healing and inflammatory skin conditions such as dermatitis.
One green pepper contains 109 mg of vitamin C, or 121% DV. In comparison, one red pepper delivers 65 mg, or 72% DV. Also, peppers are rich in capsaicin, a compound that targets its hot taste. Capsaicin can also reduce pain and inflammation. There is also evidence that at least one tablespoon (10 grams) of red chili powder can help increase fat burning.
One guava contains 126 mg of vitamin C, or 140% DV. It is especially rich in the antioxidant lycopene. A six-week study involving 45 healthy young people found that consuming 400 grams of peanut butter a day, or about 7 pieces of this fruit, significantly lowered blood pressure and total cholesterol levels.
Sweet Yellow Pepper
Just one-half cup (75 grams) of yellow pepper provides 137 mg of vitamin C, or 152% DV, which is twice as much as what is found in green peppers. Eating enough vitamin C is important for the health of your eye and can help prevent the progression of cataract disease. A study of more than 300 women found that those who received high levels of vitamin C had a 33% lower risk of cataracts, compared with those with very low diets.
One-half cup (56 grams) of blackcurrants (Ribes nigrum) contains 101 mg of vitamin C or 112% of DV. The flavonoid antioxidants known as anthocyanins give them their rich, dark color. Studies have shown that a diet rich in antioxidants such as vitamin C and anthocyanins can reduce oxidative damage associated with chronic diseases, including heart disease, cancer, and non-neurodegenerative diseases.
One ounce (28 grams) of fresh thyme provides 45 mg of vitamin C, which is 50% DV. Even just spraying 1-2 tablespoons (3-6 grams) of fresh thyme in your diet adds 3.5-7 mg of vitamin C to your diet, which can strengthen your immune system and help you fight infections. While thyme is a popular remedy for sore throats and respiratory conditions, it also contains high vitamin C, which helps to improve the body’s immune system, make the immune system, eliminate germs and germs, and clear infected cells.
Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C, which provides 11% of the recommended DV. Along with other leafy vegetables, parsley is an important source of plant-based iron, not heme. Vitamin C increases the absorption of non-heme iron. This helps prevent and treat iron-deficiency anemia. One two-month study gave people on a vegetarian diet 500 mg of vitamin C twice a day with their diet. At the end of the study, their iron levels increased by 17%, hemoglobin by 8%, and ferritin, which is a metal-stored method, by 12%.
One cup of chopped green spinach provides 195 mg of vitamin C or 217% of DV. Although cooked heat lowers the content of vitamin C in the diet, one cup of cooked mustard still provides 117 mg of vitamin C, or 130% DV.
Kale chopped vegetables. One cup of chopped raw kale provides 80 mg of vitamin C or 89% of DV. It also provides plenty of vitamin K as well as carotenoids lutein and zeaxanthin. One cup of kale cooked gives 53 mg or 59% DV for vitamin C. While cooking these vegetables reduced their C-vitamin content, one study found that boiling, frying, or smoked vegetables helped release more antioxidants. These powerful antioxidants can help reduce chronic inflammatory diseases.
One central kiwi packs 71 mg of vitamin C, or 79% DV. Studies have shown that kiwifruit rich in vitamin C can help reduce oxidative stress, lower cholesterol, and improve the immune system. A study of 30 healthy people aged 20-51 found that eating 2-3 kiwis daily for 28 days reduced platelet aggregation by 18% and reduced triglycerides by 15%. This can reduce the risk of blood clots and strokes. Another study of 14 men with vitamin C deficiency found that eating two kiwis daily for four weeks increased white cell activity by 20%. Blood levels of vitamin C are normal after one week, increasing by 304%.
Broccoli vegetables nailed. One cup of half-cooked broccoli provides 51 mg of vitamin C or 57% of DV. Numerous observational studies have shown a possible association between eating high-protein vegetables rich in cruciferous vitamins and reducing oxidative stress, improved immunity, and reduced risk of cancer and heart disease. One randomized study provided 27 young men who smoked heavily with 250-gram-fed hot broccoli containing 146 mg of vitamin C daily. After ten days, their levels of protein marker C-activated protein have dropped by 48%.
One-half cup of Brussels sprouts gives 49 mg or 54% DV for vitamin C. Like most cruciferous vegetables, Brussels sprouts are also high in fiber, vitamin K, folate, vitamin A, manganese, and potassium. Both vitamins C and K are important for your bone health. In particular, vitamin C contributes to the formation of collagen, which is part of the fibers in your bones. A major review of 2018 found that a high vitamin C diet was associated with a reduced risk of 26% of hip fractures and a 33% reduced risk of osteoporosis.
Lemons were given to sailors during the 1700s to prevent a deadly disease. One complete lemon, including its peel, provides 83 mg of vitamin C, or 92% of DV. Vitamin C lemon juice acts as an antioxidant. When fruits and vegetables are cut down, the enzyme polyphenol oxidase is released into oxygen. This causes oxidation and turns the food brown. Applying lemon juice to exposed areas acts as a barrier, preventing the brightening process.
One lychee provides about 7 mg of vitamin C, or 7.5% DV, while one cup provides 151%. Lychees also contain omega-3 and omega-6 fatty acids, which help your brain, heart, and blood vessels. Special studies on lychees are not available. However, this fruit provides a lot of vitamin C, which is known for its role in collagen binding and vascular health. A study of 196,000 people found that those with the highest vitamin C risk had a reduced risk of stroke by 42%. The extra supply of fruit or vegetables reduces the risk by an additional 17%.
Persimmon is an orange-colored fruit. There are many different types. Although Japanese persimmon is very popular, American persimmon (Diospyros virginiana) contains about nine times as much vitamin C. One American persimmon contains 16.5 mg of vitamin C, or 18% DV.
One cup (145 grams) of papaya provides 87 mg of vitamin C or 97% of DV. Vitamin C also aids memory and has powerful anti-inflammatory effects on your brain. In one study, 20 people with Alzheimer’s disease were diagnosed with papaya which had been released for six months. The results showed inflammation and a 40% decrease in oxidative stress.
One-half cup of strawberry (152 grams) provides 89 mg of vitamin C or 99% of DV. Strawberries contain various and powerful compounds of vitamin C, manganese, flavonoids, folate, and other useful antioxidants. Studies have shown that because of their high antioxidant content, strawberries can help prevent cancer, cardiovascular disease, dementia, and diabetes. One study of 27 people with metabolic syndrome found that eating dried strawberries daily – equivalent to 3 new cups – reduced the risk factors for heart disease.
One medium orange provides 70 mg of vitamin C, which is 78% of DV. Widely eaten, oranges form an important part of a diet rich in vitamin C. Some citrus fruits can help you and meet your needs for vitamin C. For example, half a grape contains 44 mg or 73% DV, mandarin 24 mg or 39% DV, and one lemon juice 13 mg or 22 % of DV.