Folate Recommended Daily Intake
The Food and Nutrition Board devised the Dietary Reference Intakes, which lists the recommended daily values for all the nutrients, including folate.
Below you can see the Recommended Dietary Allowances for folate. They are expressed in mcg of dietary folate equivalents , which can be converted to mcg of food folate or mcg of folic acid as follows:
- 1 mcg DFE = 1 mcg food folate
- 1 mcg DFE = 0.6 mcg folic acid from fortified foods or dietary supplements taken with food
- 1 mcg DFE = 0.5 mcg folic acid dosage from dietary supplements taken on an empty stomach
RDAs for vitamin B9 vary depending on age:
- from birth to 6 months 65 mcg DFE
- from 7 to 12 months 80 mcg DFE
- from 1 to 3 years 150 mcg DFE
- from 4 to 8 years 200 mcg DFE
- from 9 to 13 years 300 mcg DFE
- 14+ years 400 mcg DFE
Its important to emphasize that pregnant women should take 600 mcg DFE, and breastfeeding women need 500 mcg DFE.
Top 15 Foods Highest In Vitamins
Want to know which foods are the best sources of vitamins? We looked at all our top 10 lists for 14 different vitamins, including: Vitamins A, B1, B2, B3, B5, B6, B9, B12, C, D, E, K, Beta Carotene, and Lycopene and counted how many times each food appeared.
Since some vitamins are fat soluble meats, oils, and dairy tend to be a better source than leafy vegetables or fruits. The top 15 foods highest in vitamins include fish, dark leafy greens, seeds, broccoli, pork, beef, lamb, mushrooms, nuts, eggs, sweet bell peppers, avocados, peas, winter squash, and fruits.
Vegetable Juice Or Soup
Make vegetable juice with green leafy and cruciferous vegetables like spinach, spinach, broccoli, cabbage, cauliflower, kale, or make hot soups with them. Tomato and cucumbers are also great options to include in your cooling juice or warming soup.
Face seasonal infections and other health risks on a healthy diet with these effective vitamin C-rich drinks.
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What Does Vitamin C Do
Vitamin C, also known as ascorbic acid is an essential micronutrient. It is required by your body to perform various metabolic activities. Vitamin C supports your immunity system, helps in collagen formation for wound healing, and acts as an antioxidant.
Severe deficiency of Vitamin C can lead to scurvy which is characterized by swollen and bleeding gums, poor wound healing, and skin thickening. Deficiency of Vitamin C can also present with fatigue, anemia, joint pains, depression, etc.
Toxicity Of Vitamin C
Being a water-soluble vitamin, Vitamin C easily excreted through urine. Hence there are fewer chances of any adverse effects. Higher doses of Vitamin C may cause diarrhea, nausea, vomiting, stomach pain, and headache.
It essential to include Vitamin C in your diet as it is a very important nutrient to keep your body fit. There are several benefits of Vitamin C from a simple cold to serious cancer. Hence, considering Vitamin C can be a great investment in your well-being. Also, make sure to consult your physician before initiation of your diet or taking other supplements.
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Should You Take Vitamin C Supplements
There are all kinds of varieties of vitamin supplements in the pharmacy, but are they worth taking? Most people get adequate vitamin C through their diet. Taking a daily multivitamin can also provide a little additional vitamin C, often about 100 mg per supplement, so an additional high dose vitamin C supplement is not necessary, says Braslow. London agrees, adding that unless a physician has recommended it for the treatment of a medical condition, then adding in supplements will have little to no benefit. Vitamin C belongs to a class of vitamins that are water soluble, meaning what your body cant use, youll excrete through the urinary tract as well as your GI tract.
Below, youll find a list of the very best dietitian-recommended vitamin C foods.
Foods That Are High In Vitamin C
Vitamin C is a water-soluble vitamin thats found in many foods, particularly fruits and vegetables.
Its well known for being a potent antioxidant, as well as having positive effects on skin health and immune function.
Its also vital for collagen synthesis, connective tissue, bones, teeth and your small blood vessels .
The human body cannot produce or store vitamin C. Therefore, its essential to consume it regularly in sufficient amounts.
The current daily value for vitamin C is 90 mg.
Deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, anemia and scurvy (
Here are the top 20 foods that are high in vitamin C.
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Health & Wellness5 Foods That Could Help You Fight The Cold And Flu
Kirkpatrick said that when she talks to patients about it, she explains that vitamin C can help enhance immunity, but that it may not necessarily lead to a boost.
Glassman emphasized that vitamin C plays a significant role in supporting the immune system thanks to the high level of antioxidants it contains.
“Vitamin C plays a really big role in our immune function we need for our immune function to work at its best,” she said. “There’s so much at the cellular level that goes into immunity, but you can definitely enhance it … We have seen in studies that does impact white blood cells, the cells that are generally used when you have an infection.”
Spinach Cabbage Turnip Greens And Other Leafy Greens
Raw cabbage contains antioxidants, vitamin K, fiber, and minerals and adds some bit of vitamin C to the day to day consumption. Cooked cabbage has more vitamin C despite the study showing that cooking reduces its amount in various foods. A cup of raw cabbage is 30 mg of vitamin C while cooked has almost 60 mg.
Folic Acid And Pregnancy
As vitamin B9 plays a significant role in synthesizing DNA, pregnant women are often advised to increase their intake of this vitamin. Moreover, folic acid has been proven to prevent neural tube defects . Since they happen in the first month of pregnancy, its recommended that women take a folic acid supplement before and during pregnancy.
Furthermore, vitamin B9 might reduce the risk of preterm birth and minimize the risk of congenital disabilities, especially heart defects. Therefore, in addition to consuming sufficient amounts of foods rich in vitamin B9, women are advised to continue taking supplements of folic acid during pregnancy. Make sure you keep this in mind when planning for pregnancy.
Vitamin C Rich Drinks
Welcome to the list of the top 100 drinks highest in vitamin c content. Where the amount of vitamin c ranges from 42.3 mg to 0 mg per 100g. The top drink is Cranberry juice cocktail, bottled with the highest vitamin c content, which in 100g contains 42.3 mg of vitamin c.
The total recommended daily allowance or RDA for vitamin c is 60 mg. For the 100g serving of Cranberry juice cocktail, bottled, which contains 42.3 mg of vitamin c, the corresponding RDA vitamin c percentage is 71 %, which is the highest item from the list of drinks high in vitamin c.
Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Cranberry juice cocktail, bottled has a nutritional value score of 18 out of 100.Comparing the vitamin c content and the nutritional density in 100g for Cranberry juice cocktail, bottled We class this as a high vitamin c content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of drinks.
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Add The Fruit To The Blender
Add ALL the fruit youve just cut to the carafe of your blender. I add the fruit first because its softer and acts as a medium for blending the ice and bananas.
Add the ice to the carafe. If you were to add the ice first, youre going to have to shift and scrape down the smoothie more often than if you add the ice after the softer fruits. Top with a sliced banana- hello, potassium bomb- it can either be raw or frozen, like mine is.
Natural Vitamin C Vs Ascorbic Acid
If you’ve ever taken a vitamin C supplement, then it was probably in the form of ascorbic acid. So what is this compound, and which is it really beneficial?
Vitamin C, also known as ascorbate, can be chemically derived. This synthetic form is called ascorbic acid. Just pick up a packaged food item, and you’ll probably see this listed as an ingredient, or in parenthesis next to the vitamin C column. Many foods are fortified with the synthetic form of this vitamin. Studies show that taking a vitamin C supplement is fairly similar to taking naturally derived vitamin C, yet natural vitamin C has more benefits, because of all the other nutrients derived from eating whole foods.
Honestly, most of us aren’t deficient in vitamin C, as long as we regularly eat fruits and vegetables. This vitamin is found in many common foods, so no need to stress about not getting it if you’re drinking daily green smoothies!
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How Cooking Affects Vitamin C Content
Getting more vitamin C in your diet can be as simple as including a few extra servings of foods that have vitamin C in your meals each day. By switching up your menu to include more vitamin C rich fruits and veggies, it can be easy to meet your daily needs. Try adding a side salad full of vitamin C vegetables to one meal per day, or swap your sweet snacks for a fresh fruit salad instead.
Keep in mind, however, that its best to consume foods high in vitamin C raw instead of cooked whenever possible. Research shows that cooking methods like boiling, simmering, sautéing, stir-frying and poaching can cause significant nutrient losses in foods with vitamin C. For example, one study showed that stir-frying broccoli slashed vitamin C content by 38 percent.
What Drinks Contain Vitamin C
Vitamin C is a an antioxidant vitamin that helps grow and repair tissue throughout your body, counter free-radicals which cause cell damage and fight the negative effects of toxins. Vitamin C is not a naturally occurring supplement, nor is it stored in the body, so you must continually replenish it through consumption, via food or supplements. All fruits and vegetables contain vitamin C, according to The National Institutes of Health, but some foods contain more than others.
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When To Seek Medical Attention
“If your symptoms get really bad, and you have a comorbidity like diabetes or a chronic pulmonary condition, and you think you’re beginning to deteriorate, go to the emergency room,” says Lahita. “If you’re short of breath and gasping for air, dial 911 and get to the hospital.” There, doctors can administer medications like remdesivir and dexamethasone to decrease inflammation and improve breathing.
Regular Meals With These Components
You might not feel like eating, but you really need to. “To recover from any injury or illness, including COVID, you have to make sure that you’re replenishing your body with calories, protein, and complex carbohydrates,” says Perriello. “Protein, vitamin C, vitamin D, zinc and iron are all main players when it comes to immune health.” Your best bets: Lean meats, seafood, whole grains, and plenty of fruits and vegetables.
If COVID has zapped your taste for food, it’s still important to maintain an eating routine. In addition to helping fight off the virus, fueling your body consistently can help restore your appetite, says Perriello. While you’re recovering, smaller meals and regular snacks might be more palatable than large portions.
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Who Should Take A Vitamin C Supplement
Certain groups are at higher risk of developing a deficiency in vitamin C due to inadequate intake or malabsorption problems, so they might benefit from taking vitamin supplements. Its always recommended that you check with your physician if you should take any dietary supplements containing this vitamin and consult with them about vitamin C dosage.
First, those who dont eat varied foods are likely to have low levels of vitamin C. People with a limited food variety are usually:
- poverty-stricken people
- people with mental illnesses
Next, people with medical conditions that decrease vitamin C absorption are generally advised to use supplemental ascorbic acid sources. For example, people with certain types of cancer or end-stage kidney disease can have low concentrations of vitamin C.
Furthermore, the Institute of Medicine came to the conclusion that people who smoke need a higher daily dose of vitamin C. Also, passive smokers are advised to meet the recommended daily value of this vitamin. Finally, infants fed with evaporated or boiled milk can have a low concentration of vitamin C since ascorbic acid in this baby food isnt found commonly. Thats why they should be fed with breast milk or infant formula.
Savory Recipes To Boost The Immune System
If you want to make a meal using foods high in vitamin C benefits, then plant based is the way to go. Vegetables are a great source of vitamins and minerals, and can actually taste good too! If soup is your thing, try a vegetarian tortilla soup, vegan pumpkin soup, or bell pepper + sweet potato soup. If you want more solid meal, then these tacos de papas or my famous loaded sweet potatoes would be perfect.
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Risks And Side Effects
Vitamin C is not stored in the body and excess amounts are excreted, so overdosing on this water-soluble vitamin is not generally a concern. However, it is still important not to exceed the safe upper limit of 2,000 milligrams a day to avoid adverse symptoms and vitamin C side effects, such as stomach upset and diarrhea.
A recent study also found a link between taking vitamin C supplements and kidney stones in men, reporting that taking supplementation resulted in a significantly higher risk of kidney stones. If you have a history of kidney stones, you should consider consulting with your doctor before starting supplementation, or simply try increasing your intake of vitamin C foods and drinks to meet your daily needs instead.
Vitamin C supplements may also interact with certain types of medications. In particular, it may interact with estrogen, protease inhibitors, certain anticoagulants, niacin and aluminum-containing medications like phosphate binders. If youre currently taking any of these medications, talk to your doctor before starting supplementation.
Related: How Much Is Too Much Vitamin C?
Can You Make Smoothies Ahead Of Time
This smoothie is best when consumed right away. If you try to store it in the refrigerator, the texture will be different, and it will separate. If you do that, remember to stir before drinking. But I dont recommend making it ahead of time.
If youre looking for more healthy breakfast ideas, try this superfood chia pudding parfait. Its an easy recipe to make the night before!
Disclosure: This post contains affiliate links.
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The Best Things To Take If You Get Covid
If you’ve come down with COVID this month, you’re far from alone: On Monday, the U.S. reported nearly 1.5 million new cases. You’re likely wondering what you can takeor should taketo feel better and recover faster. Will Gatorade and chicken soup get you through? Are certain over-the-counter remedies better for COVID than others? What about monoclonal antibodies and antiviral drugsdo you need them, and can you get them? Answers, like the virus, are in flux.
To get the latest advice, ETNT Health talked with Robert G. Lahita, MD, Ph.D. , director of the Institute for Autoimmune and Rheumatic Disease at Saint Joseph Health in New Jersey and author of Immunity Strong, and Amanda Perriello, RD, CDN, a registered dietician with Gaylord Specialty Healthcare in Connecticut who provides care to people recovering from severe COVID. Read on to find out moreand to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Whats In This Vitamin C Bomb Smoothie
For starters, everything in this recipe comes from the earth. Theres nothing artificial or unpronounceable in this smoothie. What does all of that mean? It means its naturally healthy. Ive chosen fruits that are packed with vitamin C, anti-inflammatory properties, and/or potassium.
Fresh pineapple, mango, naval oranges, banana, and ginger are all youll need to drink your way to more vitamin C. Youll blend everything in a blender along with some ice to chill things out a bit. Thats all.
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Top 20 Vitamin C Foods
The best way to meet your vitamin C needs is by incorporating a few foods rich in vitamin C into your diet. So what foods have vitamin C? Here are a few of the top vitamin C superfoods to start stocking up on, according to the USDA national nutrient database, many of which are low in calories but full of nutrients beyond just vitamin C:
1. Promote Healthy Skin and Collagen Formation
2. Improve Iron Absorption
Consuming vitamin C foods alongside iron can give iron absorption a serious boost to help prevent iron deficiency. In fact, one study actually found that taking 100 milligrams of vitamin C with a meal increased iron absorption by a whopping 67 percent.
3. Reduce Risk of Gout
4. Fight Free Radical Damage
5. Boost Immune Function
6. Enhance Cancer Treatment