Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for human health. It is found in many fruits and vegetables, including citrus fruits, strawberries, broccoli, and tomatoes.
Vitamin C is involved in many important bodily functions, including:
- Immunity: Vitamin C helps the body’s immune system fight off infection.
- Collagen production:Â Vitamin C is needed for the production of collagen, a protein that gives strength and structure to bones, cartilage, and other tissues.
- Wound healing:Â Vitamin C helps wounds heal by promoting the growth of new cells.
- Iron absorption:Â Vitamin C helps the body absorb iron from food.
- Antioxidant protection: Vitamin C is an antioxidant, which means it helps protect cells from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and lead to disease.
Vitamin C deficiency is rare in developed countries, but it can occur in people who have a poor diet or who are exposed to chronic stress. Symptoms of vitamin C deficiency include fatigue, muscle weakness, and slow wound healing.
Most people can get enough vitamin C from their diet. However, some people may choose to take vitamin C supplements.
It is important to talk to your doctor before taking any supplements, as too much vitamin C can have side effects such as diarrhea and stomach upset.
Here are some good sources of vitamin C:
- Citrus fruits: Oranges, grapefruits, lemons, limes
- Berries: Strawberries, raspberries, blueberries, blackberries
- Tomatoes
- Broccoli
- Potatoes
- Sweet peppers
- Brussels sprouts
- Cabbage
- Kale
- Spinach
How Much Vitamin C Do You Need?
Below are the values of Vitamin C recommended by NIH based on life stage.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 40 mg |
| Infants 7–12 months | 50 mg |
| Children 1–3 years | 15 mg |
| Children 4–8 years | 25 mg |
| Children 9–13 years | 45 mg |
| Teens 14–18 years (boys) | 75 mg |
| Teens 14–18 years (girls) | 65 mg |
| Adults (men) | 90 mg |
| Adults (women) | 75 mg |
| Pregnant teens | 80 mg |
| Pregnant women | 85 mg |
| Breastfeeding teens | 115 mg |
| Breastfeeding women | 120 mg |
Can You Take Too Much Vitamin C?
Yes, you can take too much vitamin C, but the upper limit is very high.
The recommended daily intake (RDI) of vitamin C for adults is 90 milligrams (mg) for men and 75 mg for women. However, the upper limit for vitamin C is 2,000 mg per day.
Vitamin C in Microgreens by Variety
These values are based on 100 grams of microgreens. Much more than you would eat of any one variety per meal. Be sure to remember the purpose of this course and the values presented.
| Microgreens Variety | Daily Value by % per 100-grams |
|---|---|
| NR = | No data from reliable source |
| Amaranth | 48% |
| Arugula | 12% |
| Basil | 48% |
| Beet | 33% |
| Bok Choy | 50% |
| Borage | 35% |
| Broccoli | 57% |
| Brussel Sprouts | 94% |
| Buckwheat | 0% |
| Cabbage | 56% |
| Carrot | 7% |
| Cauliflower | 54% |
| Celery | 3% |
| Chervil | 55% |
| Chives, Garlic | 65% |
| Cilantro | 30% |
| Cress, Upland | 77% |
| Dill* | 94% |
| Endive | 7% |
| Fennel* | 13% |
| Fenugreek* | 100% |
| Kale | 103% |
| Kohlrabi | 48% |
| Leek | 12% |
| Lettuce | 10% |
| Lovage | Reported to have high values. |
| Mustard | 78% |
| Nasturtium* | 48% |
| Onions | 11% |
| Parsley | 147% |
| Pea | 44% |
| Radish | 48% |
| Shungiku* | <1% |
| Sorrel | 53% |
| Spinach | 29% |
| Sunflower | 16% |
| Swiss Chard | 33% |
| Tat Soi | 144% |
| Tokyo Bekana | Reported to have. |
| Turnip* | 67% |
Calculate the %DV based on Your Serving Size
You can use the calculator below to estimate the %DV of Vitamin C based on your average serving size. If you weighed your microgreens in ounces, you can use the first row to calculate the weight in grams and then enter that value into the lower calculator.
For More Information on Vitamin C
Click here for more information on Vitamin C from the National Institute of Health.
