Vitamin C Nutrition Facts

 

Here are some basic vitamin C nutrition facts. You should know the DV (daily value) of vitamin C. You should also be aware of the possible side effects of high and low dosages of vitamin C. This article will help you decide whether high or low doses of vitamin C are right for you. Hopefully you will find the information useful. And, of course, we'll cover which foods are high in vitamin C.

Foods that contain vitamin C

Many fruits and vegetables have high levels of vitamin C, including oranges. Other fruits and vegetables rich in vitamin C include papaya, strawberries, cantaloupe, broccoli, Brussels sprouts, and yellow squash. Citrus fruits, such as oranges, are the main contributors to the vitamin C content of the average American diet. These fruits and vegetables are also rich sources of vitamin C, as are kiwifruit and broccoli.

The United States Food and Drug Administration (FDA) has established the Daily Values, or DV, to help consumers compare food nutrient content. For example, a serving of red bell peppers contains about 100 percent of the daily recommended value (DV) for vitamin C. While most processed foods don't contain this nutrient, many whole fruits and vegetables do. One cup of red bell peppers contains about 100 percent of the recommended daily intake of vitamin C.

DV for vitamin C

A serving of sweet potatoes contains almost 40 percent of your daily value for vitamin C. These potatoes also contain beta-carotene, a nutrient responsible for the orange color. Compared to their citrus counterparts, sweet potatoes are also high in fiber and plant-based iron. A single cup of cooked sweet potatoes contains almost seven grams of fiber. A serving of this nutritious fruit also contains a good amount of vitamin K.

The recommended Daily Value (DV) for Vitamin C is 60 mg per day for an adult and ninety milligrams for a child. This amount will change on January 2020, but you can use the current DV. The DV is an important nutrient that is needed for a healthy lifestyle. Consuming adequate amounts of this nutrient can help treat specific health conditions. For example, a serving of mashed papaya provides 117% of your daily requirement for vitamin C.

Side effects of high-dose vitamin C

Although vitamin C is a general health-benefit, excessive consumption of vitamin C may have serious side effects. It can cause diarrhea and vomiting, as well as falsely elevated blood glucose levels in diabetics. In rare cases, high-dose vitamin C can cause low blood glucose levels and a person may experience shakiness, sweating, or even loss of consciousness. For these reasons, high-dose vitamin C should only be used under the guidance of a physician.

In high-doses, people are at risk of developing various adverse effects. High-dose vitamin C is also known to increase the risk of birth defects and genetic mutations. It can also cause kidney stones and increased oxidative stress. Other adverse effects include flushed skin, nausea, heartburn, and diarrhea. Fortunately, high-dose vitamin C has been shown to have few side effects, although it should be avoided by people with kidney disease or other hereditary conditions.

Health benefits of low-dose vitamin C

In addition to reducing the risk of cancer and heart disease, vitamin C improves wound healing and increases the strength of the organism. It is present in skin, muscle, and other tissues, and its deficiency can lead to delayed wound healing. Some medical professionals may recommend a low-dose vitamin C supplement for its protective properties against cardiovascular disease and high blood pressure. Despite some concerns regarding these effects, some evidence suggests that vitamin C can help prevent cataracts and slow the onset of age-related macular degeneration.

Antioxidants boost the immune system and protect cells from free radicals. Free radicals can promote oxidative stress, which is a known contributor to many chronic diseases. Low-dose vitamin C may increase antioxidant levels in the blood by up to 30%. It may also help the body's natural defenses combat inflammation and lower the risk of chronic diseases. In fact, one-third of all American adults suffer from high blood pressure, a risk factor for heart disease.