营养素知识: Vitamin C, total ascorbic acid
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食品标签上的营养素
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营养素知识
| 营养素名称: | Vitamin C, total ascorbic acid |
| 营养素类别: | Vitamins and Other Components |
| 计量单位: | mg |
| Vitamin C acts as an antioxidant which helps to protect cells from the damage caused by free radicals. | |
营养素功效Vitamin C's primary function is antioxidant: it helps to protect cells from the damage caused by free radicals. Free radicals are molecules formed when your body converts the food you eat into energy, or got from cigarette smoke, air pollution, and ultraviolet light from the sun. Free radical attacks can damage the polyunsaturated fatty acids in lipoproteins and in cell membranes, they can also alter DNA, RNA, and proteins, create excesses and deficiencies of specific proteins, impair cell functions, and elicit an inflammatory response.Other functions include:
Oxidative Stress (definition by National Cancer Institute) A condition that may occur when there are too many unstable molecules called free radicals in the body and not enough antioxidants to get rid of them. This can lead to cell and tissue damage. There are many factors that may lead to oxidative stress, including obesity, poor diet, smoking, drinking alcohol, taking certain medicines, and exposure to environmental factors such as radiation, toxins, air pollution, pesticides, and sunlight. Long-term oxidative stress may play a role in aging and the development of chronic inflammation, cancer, and other diseases. Some research found high intakes of vitamin C from fruits and vegetables (not from vitamin C supplements) might lower the risks of getting certain types of cancer, such as lung, breast, and colon cancer. FDA recommended daily amount for Vitamin C is 90mg. When intake reaches 100mg, for most of people, vitamin C saturates the body tissues. When reaching 200mg, it reaches limit, the excessive vitamin C will be excreted. Vitamin C is a water-soluble vitamin. It is not well stored in the body, we need to intake Vitamin C daily. |
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Vitamin C Chemistry Structure
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Vitamin C Rich Foods
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食物来源
• Fruits: such as kiwi fruits, citrus fruits, papayas, strawberries, longans, pineapples, cantaloupe, etc.
• Vegetables: such as peppers (yellow, red, and green sweet peppers), kale, broccoli, brussels sprouts, cauliflower, tomatoes, red cabbage, bitter gourd, etc.
• Juices: such as oranges, grapefruit, and tomato juice
Notes:
• Your body doesn't produce vitamin C, so you need to get it from foods or supplements.
• Vitamin C is easily destroyed by heat, raw fruits and vegetables contain much higher vitamin C amount than cooked ones.
• Oxygen destroys vitamin C, so store whole fruits and vegetables instead of cutting them and then storing.
• Vegetables: such as peppers (yellow, red, and green sweet peppers), kale, broccoli, brussels sprouts, cauliflower, tomatoes, red cabbage, bitter gourd, etc.
• Juices: such as oranges, grapefruit, and tomato juice
Notes:
• Your body doesn't produce vitamin C, so you need to get it from foods or supplements.
• Vitamin C is easily destroyed by heat, raw fruits and vegetables contain much higher vitamin C amount than cooked ones.
• Oxygen destroys vitamin C, so store whole fruits and vegetables instead of cutting them and then storing.
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富含营养素食物示例: Vitamin C, total ascorbic acid |
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| 食物描述 | 营养含量1 | 每日需量%2 | |
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Peppers, sweet, yellow, raw
类别: Vegetables and Vegetable Products
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183.5 mg | 203.89% |
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Peppers, sweet, green, sauteed
类别: Vegetables and Vegetable Products
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177 mg | 196.67% |
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Kiwifruit, ZESPRI SunGold, raw
类别: Fruits and Fruit Juices
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161.3 mg | 179.22% |
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Mustard spinach, (tendergreen), raw
类别: Vegetables and Vegetable Products
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130 mg | 144.44% |
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Kale, raw
类别: Vegetables and Vegetable Products
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93.4 mg | 103.78% |
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Oranges, raw, navels
类别: Fruits and Fruit Juices
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59.1 mg | 65.67% |
1 100克食物中的营养素含量
2 以FDA基于2000卡路里的饮食作为日需量参考
2 以FDA基于2000卡路里的饮食作为日需量参考
更多营养素信息 |
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缺乏营养对健康的影响
Most people get enough vitamin C from a healthy diet including fruits and vegetables.The early vitamin C deficiency symptoms are gums bleeding easily and skin pinpoint hemorrhages because of impaired collagen synthesis capability. More frequently catch infections. Severe vitamin C deficiency may lead to a disease called scurvy. It can cause fatigue, aching limbs, inflamed and bleeding gums, loosened teeth, impaired wound healing, skin hemorrhages, and even anemia. Scurvy is relatively rare in the United States. |
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超过上限对健康的影响
Large does of Vitamin C (> 3,000 mg/day) may cause diarrhea, nausea, and other gastrointestinal disturbances. Long-term use of oral vitamin C supplements (> 2,000 mg/day) increases the risk of significant side effects. Excessive Vitamin C may cause iron overload in the body that may damage cells instead.Other concerns: • Vitamin C dietary supplements might reduce the effect of cancer treatments, such as chemotherapy and radiation therapy. • May interfere with some urine tests used to detect glucose or ketones in the diagnosis of diabetes. • Excess vitamin C may reduce copper absorption. |
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参考资料
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更多信息
Other key antioxidant nutrients are vitamin E, beta-carotene, and selenium.
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| 日需量年龄组 | 每日需量建议 | 日摄入量上限 |
| 幼儿1至3岁: | 15 mg | 400 mg |
| 儿童4至8岁: | 25 mg | 650 mg |
| 男性9至13岁: | 45 mg | 1,200 mg |
| 男性14至18岁: | 75 mg | 1,800 mg |
| 男性19至30岁: | 90 mg | 2,000 mg |
| 男性31至50岁: | 90 mg | 2,000 mg |
| 男性51至70岁: | 90 mg | 2,000 mg |
| 男性71岁或以上: | 90 mg | 2,000 mg |
| 女性9至13岁: | 45 mg | 1,200 mg |
| 女性14至18岁: | 65 mg | 1,800 mg |
| 女性19至30岁: | 75 mg | 2,000 mg |
| 女性31至50岁: | 75 mg | 2,000 mg |
| 女性51至70岁: | 75 mg | 2,000 mg |
| 女性71岁或以上: | 75 mg | 2,000 mg |
| 女性孕妇(18岁以上): | 85 mg | 2,000 mg |
| 女性哺乳期(18岁以上): | 120 mg | 2,000 mg |
| FDA（基于2000卡路里的日常饮食）: | 90 mg |
| Vitamin C, total ascorbic acid 与其他营养素的相互作用 | |
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Iron, Fe
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维生素 C 促进非血红素铁Nonheme iron 的吸收
维生素 C 有助于将植物性食物中的三价铁 (ferric iron Fe3+) 转化为二价铁 (ferrous iron Fe2+)。 二价铁更易溶解，更容易被人体在小肠中吸收。 因此，在富含铁的植物性饮食中加入富含维生素C的食物或饮料，可以显着地提高铁的吸收。 |
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营养成分参考摄入量数据和营养成分知识来自于美国国立医学研究院2006年。膳食参考摄入量：营养需求基本指南。华盛顿特区:国家科学院出版社。National Academies' Institute of Medicine 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537 |
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营养成分知识基于美国食品和药物管理局（USFDA）营养教育资源文章。 https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/ |
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营养成分知识基于美国国立卫生研究院的膳食补充剂情况说明书(Dietary Supplement Fact Sheets)。 https://ods.od.nih.gov/factsheets/list-all |
| 免责声明 | 此处提供的营养信息不应取代医疗建议。我们鼓励您与您的医疗保健提供者（例如您的医生）讨论对您的整体健康最有利的饮食需求。我们还建议您阅读本页提及的，但不限于，组织机构或专业参考文选或文章。此页面中的任何提及和参考链接并不代表我们对其服务和建议的代言（endorsement）。 |