Question

Vitamin c is an important nutrient for infants and toddlers because it helps to maximize iron absorption. which food on the one-day menu provides the greatest amount of vitamin C per serving?

Answer 1

Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement

Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters; vitamin C is also involved in protein metabolism .Collagen is an essential component of connective tissue, which plays a vital role in wound healing. Vitamin C is also an important physiological antioxidant and has been shown to regenerate other antioxidants within the body, including alpha-tocopherol (vitamin E) Ongoing research is examining whether vitamin C, by limiting the damaging effects of free radicals through its antioxidant activity, might help prevent or delay the development of certain cancers, cardiovascular disease, and other diseases in which oxidative stress plays a causal role. In addition to its biosynthetic and antioxidant functions, vitamin C plays an important role in immune function [4] and improves the absorption of nonheme iron [5], the form of iron present in plant-based foods. Insufficient vitamin C intake causes scurvy, which is characterized by fatigue or lassitude, widespread connective tissue weakness, and capillary fragilit

The intestinal absorption of vitamin C is regulated by at least one specific dose-dependent, active transporter [4]. Cells accumulate vitamin C via a second specific transport protein. In vitro studies have found that oxidized vitamin C, or dehydroascorbic acid, enters cells via some facilitated glucose transporters and is then reduced internally to ascorbic acid. The physiologic importance of dehydroascorbic acid uptake and its contribution to overall vitamin C economy is unknown.

Oral vitamin C produces tissue and plasma concentrations that the body tightly controls. Approximately 70%–90% of vitamin C is absorbed at moderate intakes of 30–180 mg/day. However, at doses above 1 g/day, absorption falls to less than 50% and absorbed, unmetabolized ascorbic acid is excreted in the urine [4]. Results from pharmacokinetic studies indicate that oral doses of 1.25 g/day ascorbic acid produce mean peak plasma vitamin C concentrations of 135 micromol/L, which are about two times higher than those produced by consuming 200–300 mg/day ascorbic acid from vitamin C-rich foods [10]. Pharmacokinetic modeling predicts that even doses as high as 3 g ascorbic acid taken every 4 hours would produce peak plasma concentrations of only 220 micromol/L

The total body content of vitamin C ranges from 300 mg (at near scurvy) to about 2 g [High levels of vitamin C (millimolar concentrations) are maintained in cells and tissues, and are highest in leukocytes (white blood cells), eyes, adrenal glands, pituitary gland, and brain. Relatively low levels of vitamin C (micromolar concentrations) are found in extracellular fluids, such as plasma, red blood cells, and saliva

Recommended Intakes

Intake recommendations for vitamin C and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine (IOM) of the National Academies (formerly National Academy of Sciences) [8]. DRI is the general term for a set of reference values used for planning and assessing nutrient intakes of healthy people. These values, which vary by age and gender [8], include:

• Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.
• Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.
• Estimated Average Requirement (EAR): Average daily level of intake estimated to meet the requirements of 50% of healthy individuals; usually used to assess the nutrient intakes of groups of people and to plan nutritionally adequate diets for them; can also be used to assess the nutrient intakes of individuals.
• Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse health effects.

• Red and Green Chili Peppers One red chili pepper contains 64.7 milligrams (mg) of vitamin C, or slightly more than 100 percent of the DV.
• Bell Peppers A 1-cup portion of chopped red bell peppers has 190 mg of vitamin C, or 211 percent of the DV.
• Parsley and Thyme One teaspoon of thyme, for example, has 1.3 mg of vitamin C, or 1.4 percent of the DV.
• Dark Green Leafy Vegetables This includes garden cress, kale, mustard greens, Brussels sprouts, cauliflower, and broccoli. For example, 1 stalk of broccoli(about 1 2/3 cups) has 134 mg of vitamin C, or 148 percent of the DV.
• Potatoes 1 medium-sized potatocontains 42 mg of vitamin C, or 70 percent of the DV.

Fruits That Are High in Vitamin C

• Kiwi One kiwi has 72 mg of vitamin C, 80 percent of the DV.
• Guava  One guava fruit has 125 mg of vitamin C, or 139 percent of the DV.
• Blackberries One cup of blackberries has 30 mg of vitamin C, or 33 percent of the DV.
• Papaya One large papaya has 475 mg of vitamin C, which is 527 percent of the DV.
• Lemons and Limes One lime has 19 mg of vitamin C, or 21 percent of the DV.
• Strawberries One cup of sliced strawberries has 97 mg of vitamin C, or 107 percent of the DV.
• Oranges One orange has 112 mg of vitamin C, or 124 percent of the DV.