Kadar Vitamin C yang baik di Konsumsi Perhari

Posted by achmadreza on Oct 13, 2010 in data" blogku.. |

Berikut daftar sumber vitamin C terbanyak dan dosis yang diperlukan tubuh seperti dilansir dari anyvitaminsdan buzzle, Jumat (16/4/2010):

Sumber Ukuran Jumlah Vitamin C (mg)
Blackcurrant 1/2 cangkir 215
Jambu kelutuk (guava) 1 cangkir 183
Kiwi 1/2 cangkir 180
Lada merah manis 1/2 cangkir 141
Melon 1 buah 108
Strawberry 1 cangkir 82
Spring greens (sejenis kol hijau) 1/2 cangkir 74
Jeruk 1 buah kecil 72
Leci 1/2 cangkir 72
Curly Kale (daun seperti brokoli) 1/2 cangkir 71
Labu manis 1/2 cangkir 71
Kubis Brussel 1/2 cangkir 68
Pepaya 1 cangkir 62
Brokoli dimasak 1/2 cangkir 58
Redcurrant 1/2 cangkir 58
Nanas 1/2 cangkir 52
Jeruk nipis 1 buah kecil 46
Semangka 1/2 cangkir 46
Jeruk bali 1/2 cangkir 44
Clementine 1 buah kecil 43
Apel Custard 1/2 cangkir 36
Frambos 1/2 cangkir 34
Asparagus 1/2 cangkir 34
Markisa 1/2 cangkir 30
Kubis dimasak 1/2 cangkir 24
Tomat 1 buah sedang 23
Alpukat 1 buah kecil 16

Vitamin C dikenal dengan banyak nama asam askorbat yang merupakan vitamin yang larut dalam air. Karena larut dalam air, vitamin C dianggap sebagai nutrisi paling aman dan efektif yang diperlukan oleh tubuh. Vitamin C ini tidak diolah dalam tubuh dan karenanya bisa didapatkan dari pangan atau suplemen.

Kebutuhan harian vitamin untuk masing-masing usia adalah:

Tingkatan Usia Laki-laki (mg/hari) Perempuan (mg/hari)
Bayi 0-6 bulan 40 40
Anak-anak 1-3 tahun 15 15
Anak-anak 4-8 tahun 25 25
Anak-anak 9-13 tahun 45 45
Remaja 14-18 tahun 75 65
Dewasa 19 tahun ke atas 90 75
Wanita hamil 85

Terlalu banyak mengonsumsi Vitamin C akan memiliki efek samping seperti sakit kepala, mual, muntah, perut sakit, kelelahan, mengantuk, gangguan pencernaan, kram usus, diare, insomnia, batu ginjal, iritasi di kerongkongan, hingga pengeroposan gigi.

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