1. What is Vitamin C?

Vitamin C (ascorbic acid) is an essential water-soluble vitamin that acts as a powerful antioxidant and is crucial for various bodily functions including collagen synthesis, immune function, and iron absorption.

2. Daily Recommended Intake

The Dietary Reference Intake (DRI) for Vitamin C:

These values represent the recommended daily allowance for healthy adults established by the Food and Nutrition Board of the Institute of Medicine.

3. Importance of Vitamin C

Details: Vitamin C is essential for collagen formation, wound healing, maintaining healthy bones and teeth, and supporting the immune system. It also enhances iron absorption from plant-based foods.

4. Using the Calculator

Tips: Simply select your gender to calculate your recommended daily vitamin C intake. The calculator provides the DRI based on established nutritional guidelines.

5. Frequently Asked Questions (FAQ)

Q1: Should smokers take more vitamin C?
A: Yes, smokers are advised to consume an additional 35 mg/day as smoking increases oxidative stress and depletes vitamin C levels.

Q2: What are good food sources of vitamin C?
A: Citrus fruits, strawberries, kiwi, bell peppers, broccoli, tomatoes, and spinach are excellent natural sources of vitamin C.

Q3: Can you consume too much vitamin C?
A: The tolerable upper intake level is 2000 mg/day for adults. Excessive amounts may cause digestive discomfort including diarrhea and nausea.

Q4: Does cooking affect vitamin C content?
A: Yes, vitamin C is water-soluble and sensitive to heat. Steaming or microwaving vegetables preserves more vitamin C than boiling.

Q5: Who might need higher vitamin C intake?
A: Individuals with certain medical conditions, smokers, and those with limited fruit and vegetable intake may benefit from higher vitamin C consumption.