Contents:
- Medical Video: The Only Vitamins You Actually Need On A Daily Basis
- What are your vitamin C requirements?
- Where can you get vitamin C?
Medical Video: The Only Vitamins You Actually Need On A Daily Basis
Vitamin C is one of the important vitamins that the body needs to carry out its functions. Adequate vitamin C can keep your immune system strong so you don't get sick easily. Vitamin C also functions to maintain skin moisture and ward off free radicals that can trigger cancer growth. Unfortunately, vitamin C dissolves easily in water. That is, you will easily experience a lack of vitamins that are identical to this yellow color if you don't always have enough of it every day.
Typical symptoms of anemia such as weakness, fatigue, and lethargy; pale and dry skin; and canker sores are some of the most common signs that appear when the body is deficient in vitamin C. Even so, everyone's vitamin C needs can be different.
What are your vitamin C requirements?
Daily vitamin C needs for each person vary. Not only based on age and gender, but also the physical condition and pattern of each person's routine. But as a general guideline, the Ministry of Health through Permenkes 75 of 2013 recommends the number of daily Indonesian vitamin C needs as follows:
| Age Range | Vitamin C (/ mg) | Age Range | Vitamin C (/ mg) |
| Babies and children | Women | ||
| 0-6 months | 40 | 10-12 years | 50 |
| 7-11 months | 50 | 13-15 years old | 65 |
| 1-3 years | 40 | 16-18 years old | 75 |
| 4-6 years | 45 | 19-29 years | 75 |
| 7-9 years old | 45 | 30-49 years old | 75 |
| Man | 50-64 years old | 75 | |
| 10-12 years | 50 | 65-80 years old | 75 |
| 13-15 years old | 75 | 80+ years | 75 |
| 16-18 years old | 90 | Pregnant mother | |
| 19-29 years | 90 | 1st trimester | +10 mg from the age standard |
| 30-49 years old | 90 | 2nd trimester | +10 mg from the age standard |
| 50-64 years old | 90 | 3rd trimester | +10 mg from the age standard |
| 65-80 years old | 90 | Breastfeeding mothers | |
| 80+ years | 90 | First 6 months | +25 mg from the age standard |
| Second 6 months | +25 mg from the age standard |
Smokers need 35 mg of extra vitamin C every day than non-smokers.
Where can you get vitamin C?
Fresh fruits and vegetables are the best source of vitamin C. For example oranges, chili, spinach, broccoli, strawberries, guava, and potatoes. One orange can contain up to 48-70 mg of vitamin C, depending on its size. Meanwhile, per 100 grams of fresh red peppers can contain up to 95 mg of vitamin C.
But what also needs to be considered is how to process the food. Boiling vegetables and fruit can eliminate most of the vitamin C content. So actually the best way to eat fruits and vegetables is in the freshest form. Boil may, but not too long until it is completely wilted.
Ideally, various nutrition experts in the world advise us to eat 5 servings of vegetables and fruits every day to be able to meet more than 200 mg of vitamin C. If necessary, meet your vitamin C needs by taking vitamin C supplements sold on the market. However, don't forget to read the usage rules and terms of the dosage!
