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The daily need for vitamin C is easily obtained from various healthy foods, such as fruit and vegetables. However, make sure your daily intake of vitamin C is right. The reason is that a lack or excess of vitamin C can actually cause various health problems.

Vitamin C plays an important role in the formation and repair of various body tissues. This vitamin also has an important role in various body functions, including strengthening the body's immune system, increasing iron absorption, counteracting the effects of free radicals. ="font-weight: 400;">, and supports the formation of collagen.

Because of its important role in the body, daily vitamin C intake should certainly not be neglected. Lack of vitamin C in large amounts can cause bleeding gums, dry skin, and even scurvy. So, make sure you always meet your daily vitamin C needs appropriately, to avoid health problems.

Vitamin C Requirements per Day 

How much vitamin C should you consume every day? So, the need for vitamin C per day is different for each person, depending on gender, age and body health condition.

To be clearer, the following is the vitamin C a person needs every day based on gender and age:  

Babies and children

This is the daily requirement of vitamin C for babies and children in milligrams (mg):

• 0–5 months: 40 mg
• 6–11 months: 50 mg
• 1–3 years: 40 mg
• 4–9 years: 45 mg

Men 

As men age, they need a greater daily intake of vitamin C. So, here are the details:

• 10–12 years: 50 mg
• 13–15 years: 75 mg
• 16–80 years: 90 mg
• Above 80 years of age: 90 mg

Woman

This is the daily vitamin C requirement for women according to age:

• 10–12 years: 50 mg
• 13–15 years: 65 mg
• 16–80 years: 75 mg
• Above 80 years of age: 75 mg

Especially for pregnant women, daily vitamin C intake will increase to as much as 85 mg per day, starting from the first trimester to the third trimester. Meanwhile, for breastfeeding mothers, the need for vitamin C per day will increase to around 120 mg. .

How to Meet Vitamin C Needs

Did you know? Vitamin C is a vitamin that the body cannot produce itself. So, because the body does not produce these nutrients, you have to get enough of them from food or supplements so that your body's health is always maintained.

Actually, meeting your daily vitamin C needs is not difficult. There are many foods that contain this important nutrient, even the levels of vitamin C in food or drinks can be higher than your daily needs.

For example, 1 glass orange juice pure contains 97 mg of vitamin C. This amount meets the vitamin C needs of adults.

Apart from orange juice, there are many other foods that are rich in vitamin C. The following are some foods and drinks with high vitamin C content in each portion:

• 1 piece guava: 120 mg vitamin C
• ½ cup red peppers: 95 mg vitamin C 
• 1 orange: 70 mg vitamin C
• 1 kiwi fruit: 55 mg vitamin C
• ½ cup green peppers: 60 mg vitamin C
• ½ cup cooked broccoli: 50 mg vitamin C
• ½ cup fresh strawberries: 50 mg vitamin C 
• 1 glass of tomato juice: 45 mg vitamin C
• ½ cup melon: 30 mg vitamin C
• 1 cup cabbage: 30 mg vitamin C
• 1 medium tomato: 18 mg vitamin C
• 1 medium baked potato: 18 mg vitamin C

To avoid getting bored and to get more complete nutrition, consume different sources of vitamin C every day. For example, if your body needs to get 90 mg of vitamin C per day, you can consume ½ cup of fresh strawberries during the day and 1 glass of tomato juice in the afternoon.

It's very easy, right, to meet your vitamin C needs?

Things to Pay Attention to When Meeting Your Daily Vitamin C Intake

There are interesting things about vitamin C, here. If a lack of vitamin C can trigger health problems, an excess of this nutrient tends to be harmless, although it sometimes causes health complaints.

You see, vitamin C is a water-soluble vitamin which is not stored in the body. So, when the body's intake of vitamin C exceeds the amount needed, this vitamin will be excreted through urine.

You also need to be careful when cooking foods that contain vitamin C. This is because cooking temperatures that are too high can reduce the amount of vitamin C in the food.

So, to be healthier, you should consume foods high in vitamin C in fresh form or prepare them with a little oil, for example by steaming, boiling or sautéing.

The amount of vitamin C you need per day can indeed be obtained from foods high in vitamin C. However, you can also take vitamin C supplements to increase your intake of this vitamin. However, you still need to take supplements at the right dosage.

Remember, the maximum limit for vitamin C intake per day is around 2,000 mg per day for adults. If consumed too much, vitamin C can actually cause health problems, such as diarrhea, nausea, vomiting, heartburn, and headaches.

Therefore, consult a doctor first if you need additional vitamin C supplements to find out the appropriate dosage, especially if you have certain health conditions.

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