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vitamin c
food guide pyramid
national academy of sciences
vitamin requirements
blood circulation
life span
bare minimum
Getting Enough Vitamin C
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The daily vitamin requirements for Vitamin C seem to vary quite significantly depending on the source. According to the U.S. Government's National Academy of Sciences, one would need a very small amount to meet the daily Vitamin C recommendation with only 75 mg for women and 90 mg for men.

It seems as though this wouldn't be enough considering that one orange contains 69.7 mg, almost the total recommended amount, and our government's Food Guide Pyramid suggests the average adult consume 2 cups of fruit and 2 1/2 to 3 cups of vegetables per day.

Other sources, like the Vitamin C Foundation's recommended daily vitamins, are significanly higher. They suggest that the average adult consume 3000 mg per day. Vitamin C expert Thomas E. Levy suggests 6,000 to 18,000! Studies have shown that doses of 4000 mg per day are tolerated by most people, although there have been studies that have shown even 10,000 mg per day to be just fine.

So, it's very interesting that the U.S. Governement puts the daily Vitamin C requirement so low. Perhaps they are recommending the bare minimum to prevent scurvy, which is apparently only 10 mg/day, but for optimal health? It seems 75-90 mg is just too low.

The NAS has also suggested that too high of doses could be harmful and that there is no conclusive research that proves higher doses are beneficial. However, a UCLA study showed that doses of over 300 mg per day increased the male life span by six years. There have actually been many studies that have shown Vitamin C to have health benefits including reducing the risk of cataracts and increasing blood circulation with 2000 mg/day, and fighting disease like cancer and heart disease which requires 6,000 to 30,000 mg. In addition, only eleven deaths over a 27 year period have been reported to having been linked to vitamins.

Why the National Academy of Sciences wants us to be scared of getting too many vitamins is obviously ridiculous. Of course, I have my opinions that the pharmaceutical companies are ultimately running government agencies like the FDA and the NAS, and that natural remedies pose a threat to their billions of dollars of income every year, but that is for another article.

In this article, I will show you some common fruits and vegetables that contain high contents of Vitamin C.

Common fruits: grapefruit - 79.1 mg; lemon - 44.5; mango - 57.3; orange - 69.7; 1 cup pineapple - 78.9; 1 cup raspberries - 32.2; 1 cup strawberries - 84.7; 1 tomato - 15.6; 1 slice of watermelon - 23.2; 1 banana - 10.3; 1 slice of cantaloupe - 25.3.

Common vegetables: 1 cup broccoli - 50.6 mg; 1 cup brussel sprouts - 96.7; 1 cup butternut squash - 31; 1/2 cup cabbage - 28.1; 1/2 cup cauliflower - 27.5; 1 cup daikon radish - 22.2; 1 green pepper - 59.5; 1 cup kale - 53.3; 1 cup parsnips - 20.3; 1 cup peas - 22.7; 1 cup swiss chard - 31.5

Obviously, it would require eating a lot of fruits and vegetables in order to reach the appropriate amount of recommended vitamin C per day that would fight disease and aging, assuming that number is over 2000 mg. Supplementing with a quality Vitamin C tablet is certainly an important consideration.

While the daily requirement of Vitamin C from the NAS may be enough to prevent scurvy, it certainly isn't sufficient to achieve optimal health.

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