Is the quantity of Vitamin C is sufficient in orange? how much amount I need for good health?

Vitamin C (also known as ascorbic acid and ascorbate) is a water-soluble vitamin found in various foods and sold as a dietary supplement. It is used to prevent and treat scurvy. Vitamin C is an essential nutrient involved in the repair of tissue, the formation of collagen, and the enzymatic production of certain neurotransmitters. It is required for the functioning of several enzymes and is important for immune system function. It also functions as an antioxidant. Most animals are able to synthesize their own vitamin C. However, apes (including humans) and monkeys (but not all primates), most bats, some rodents, and certain other animals must acquire it from dietary sources.

Importance of Vitamin C

Vitamin C is one of the safest and most effective nutrients, experts say. Though it may not be the cure for the common cold, the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. The tolerable upper intake level (or the maximum amount you can take in a day that likely won’t cause harm) is 2000 mg a day for adults.

A recent study published in Seminars in Preventive and Alternative Medicine that looked at over 100 studies over 10 years revealed a growing list of possible benefits of vitamin C. “Vitamin C has received a great deal of attention, and with good reason. Higher blood levels of vitamin C may be the ideal nutrition marker for overall health,” says study researcher Mark Moyad, MD, MPH, of the University of Michigan. “The more we study vitamin C, the better our understanding of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health [and] immunity to living longer.”

Quantity of Vitamin C in An Orange

An orange is a fruit of various citrus species in the family Rutaceae; it primarily refers to Citrus × sinensis, which is also called sweet orange, to distinguish it from the related Citrus × aurantium, referred to as bitter orange. Oranges contain 53 mg of vitamin C per 100 grams. One medium orange delivers 70 mg of vitamin C. Other citrus fruits, such as grapefruit, mandarins and limes, are also good sources of this vitamin.

Widely eaten, oranges make up a significant portion of dietary vitamin C intake. Other citrus fruits can also help you meet your vitamin C needs. For example, half a grapefruit contains 44 mg or 73% of the DV, a mandarin 24 mg or 39% of the DV and the juice of one lime 13 mg or 22% of the DV. Oranges are widely recognized as one of the top sources of vitamin C and offer 70-100 percent of the daily recommended value of vitamin C in one orange,” says Frances Largeman-Roth, RDN. “But they provide so much more than just a single vitamin. The whole fruit boasts great benefits that have a positive effect on our well-being.” And as we head into peak cold and flu season, now is the perfect time to start eating more immune supporting foods on the reg. (BTW, vitamin C is an important nutrient that is not naturally produced in the body and thus needs to be consumed daily to meet the recommended levels). Here’s why oranges more than fit the bill.

Fruits & veggies with more vitamin C than an orange.

There are many more foods that are higher in Vitamin C content than even a whole orange. Orange and citrus fruits are supposedly the kings of Vitamin C, as they are known to have the vitamin in high quantities. It is said that a single orange can fulfil a significant portion of your recommended dietary allowance of Vitamin C. But did you know that there are many more foods that are higher in Vitamin C content than even a whole orange?

1. Chile peppers A 1/2 cup of chopped or diced chile peppers delivers 108 mg of vitamin C. Plus, researchers from the University of Buffalo found that capsaicin, the compound that makes Chile peppers hot, may help relieve joint and muscle pain.

2. Red bell pepper A cup of chopped red bell pepper contains nearly three times more vitamin C than an orange — 190 mg. Red peppers are also a great source of vitamin A, which promotes eye health.

3. Green bell pepper A cup of chopped green bell pepper contains less vitamin C than its sweeter sister, but at 120 mg, it’s still 130% of your recommended daily allowance. Green bell pepper is also a great source of fiber.

 In addition to twice your recommended daily intake of vitamin A and seven times the recommended amount of vitamin K, a 1-cup serving of raw kale provides 80 mg of vitamin C. The nutrition powerhouse also delivers a sizable dose of minerals and fatty acids.

5. Broccoli This cruciferous veggie provides about 130 mg of vitamin C plus a punch of filling fiber for just 30 calories per serving. Plus, research shows broccoli may have cancer-preventing properties.

6. Papaya Research shows that eating papaya can help clear your sinuses, brighten your skin and strengthen your bones. A 1-cup serving delivers 88 mg of vitamin C.

7. Strawberries A cup of this super fruit contains 85 mg of vitamin C, plus healthy doses of folate and other compounds shown to promote heart health. Another unexpected benefit of strawberries? They may help whiten your teeth naturally.

8. Cauliflower Whether you roast it, steam it, or mash it, eating a small head of cauliflower gives you a 128-mg dose of vitamin C, plus 5 grams of fiber, and 5 grams of protein.

9. Brussels sprouts These little cabbages are loaded with cancer-preventing phytonutrients and fiber, not to mention 75 mg of vitamin C. If you’re usually turned off by their bitter taste, bring out their natural sweetness by roasting them.

10. Pineapple In addition to 79 mg of vitamin C per serving, pineapple contains bromelain, a digestive enzyme that helps break down food and reduce bloating. Bromelain also acts as a natural anti-inflammatory that can help you recover faster after a tough workout.

11. Kiwi One serving of kiwi (about 2 fruits) boasts 137 mg of vitamin C. The fuzzy fruit is also rich in potassium and copper.

12. Mango Taste the tropics for a 122 mg boost of vitamin C. Mango is also a great source of vitamin A, which like vitamin C plays a key role in immunity and additionally helps keep your eyes healthy.

What’s the recommended intake?

The Institute of Medicine (IOM) has developed a set of reference values for specific nutrient intake levels, including for vitamin C. One set of guidelines is known as the Recommended Dietary Allowance (RDA) and considers average daily nutrient intake from both foods and supplements. RDA recommendations for specific gender and age groups should meet the nutrient needs of 97–98% of healthy individuals.

Here are the RDAs for vitamin C