Vitamin C also increases the absorption of non-heme iron, which is important for preventing anemia. Additionally, vitamin C supports the immune system, and its regular consumption can shorten the duration of a cold.
Vitamin C requirements in children and adolescents
For children aged 1-3 years, the average daily requirement for vitamin C is 30 mg, for boys and girls aged 4-12 years it increases to 40 mg. During adolescence (13-18 years), the requirement for this vitamin increases to 55 mg daily for girls and 65 mg for boys.
Vitamin C requirements in adults
Throughout adult life, the daily requirement for men is 75 mg and for women slightly less (60 mg). During pregnancy and breastfeeding, the requirement for vitamin C increases to 70 and 100 mg per day, respectively.
Recommended intake of vitamin C - children and adolescents
In children and adolescents, the recommended intake of vitamin C increases with age. For the first 3 years of life, it should be 40 mg per day, children aged 4-12 should consume 50 mg of this vitamin. The recommended intake for boys aged 13-18 should be 75 mg per day, and for girls in the same age group, the recommended daily dose of vitamin C is 65 mg.
Recommended Vitamin C Intake - Adults
For adult men, the recommended daily intake is 90 mg, and for women 75 mg. Pregnant women should consume 85 mg of vitamin C daily, while breastfeeding women should consume 120 mg. Smokers should increase their intake by 35 mg, due to the higher level of oxidative stress in their bodies.
Occurrence of vitamin C in food
Vitamin C is found mainly in fruits and vegetables. The best sources are blackcurrants, kiwi, red peppers, parsley, citrus fruits and cabbage vegetables. Fresh fruits and vegetables eaten raw are the most valuable source of vitamin C, because heat treatment can reduce its content.
