How Much Vitamin C in an Orange

how much vitamin c in an orange

Vitamin C is regarded as an essential antioxidant the helps protect your body from free radicals that can cause severe damage to your entire cells and muscle throughout your body. Vitamin C is also taken by humans in strengthening your immune system, and also allows your body to absorbing some kind of iron and equally helps in healing your wounds and bruises. Due to the fact that Vitamin C plays an important role in your body, it is important to take in daily requirement dosage of vitamin every day. Numerous kind of vegetables and fruits have high dose of vitamin c that allows the aforementioned functions easier. How much Vitamin c in an orange? – In a 100gm orange, it is revealed that Vitamin C is about 53.2mg; in a small fruit of about 96mg vitamin c is about 51.1mg, in 1 fruit of 131g, Vitamin C is revealed to be 69.7mg and in I cup, 180 sections, I large fruits of about 184g, Vitamin C are about 95.8mg and 97.9mg respectively. For your daily intake, adult men has a recommended daily allowance of taking nothing more 90mg within 24 hours while women have the daily allowance of taking nothing more than 75mg. An upper limit for Vitamin C intake is around 200mg. Taking large amount of Vitamin C is unlikely to be harmful but taking a mega dose of vitamin c supplement can be very damaging to your health. Overdose of Vitamin C supplement can result into vomiting, nausea, heartburn, cramps, abnormal bloating, kidney stones, insomnia and diarrhea. Vitamin C is however not toxic but it can result into having intestinal disorder to including cramping, bloating, diarrhea and gas.

Taking of oranges alone can be overused and very much unlikely to put you at the risk of other health challenges but Vitamin C supplements alongside with taking in oranges within 24 hours can results into health challenges. Best for your overall health, Vitamin C is needed to ward off the damaging effect of free radicals. It is recognized that a medium size orange is about 2 ½ inches in terms of diameter and weight almost 130grams. Taking this 2 ½ inches of orange will help you get about 70 milligrams of Vitamin C nutrients. If you get to buy about 3 inches in terms of diameter and also weight about 185grams, you will get about 100milligram of Vitamin C. It is important to know that Vitamin C recommendations vary as it depends on life stages, gender and whether you smoke or not. While it is an important nutrient is very required for the strengthening of your bones, blood vessels, scar tissue and cartilage, it is also very necessary for creating peptide hormones, tyrosine, and dopamine and for creating ATP. High Vitamin C foods consist of bell peppers, guavas, strawberries, kiwifruit, papayas, oranges, broccoli, kale, snow peas, and tomatoes among others.

citrus fruit

Oranges does not necessarily have to be in a uniform color in order to be ripened. You can just avoid oranges that have the traces of soft spots and mold. Oranges with green or brown patches in their skin should be seen that it is safe before you eat them. Buying oranges that are organic is very ideal as compared to commercially produced oranges that have been proven over time to containing pesticide deposit. Furthermore, oranges that are smooth, firm in the skin and oranges that appear to be quite heavy in size is suggested to have more juice as compared to those that are lighter and for those that have a spongy feeling. Some smaller oranges also tend to be more juicer than those that are larger. Oranges that however is fully ripened is suggested to have higher quantity of antioxidants than those oranges that have been picked before now. In order to have Vitamin c daily through the intake of oranges, there is by which you enjoy your oranges. One popular way of enjoying oranges is to make fresh juice with it. This can be achieved by squeezing out its water into cup or by blending it other nutritious fruits. You can also enjoy the intake of orange by using your purchased orange to making orange cake and it can also be taken by making a Chinese orange chicken recipe. Additionally, you can take pineapple with your oranges to get adequate vitamin c. if you are tired of just taking your oranges during the day, you can also try your oranges with cheese and low fat Greek yoghurt for a nice taste and flavor. You can also pair your orange wedges with chicken salad or with spinach during lunch and for your dinner you can just eat lean pork with your orange wedges, and with the zest of your orange peel among others. The need for Vitamin C in your body is very essential.

Being water soluble that can easily dissolve in water, it does not store in the body for too long. But is usually transported into your tissue through the fluids of your body. Since your body hardly stores vitamin c all by itself, it is important you take enough Vitamin C every day either through oranges or through taking some type of fruits and vegetables. However, you can have enough oranges as its hardly has any side effect on you, but taking oranges with vitamin c supplement can be very bad for your wellbeing and total health. Advisably, among other fruits you can purchase oranges more. Some persons react to consuming much of pineapple as well as other acidic fruits. Your system might just be best for oranges and if you are reacting to taking oranges, you can just ask your doctor on which form of Vitamin C is best for you. Vitamin C can be in chewable form, in powder form as well in supplement form. You can always visit your medical store around you or you can visit your hospital to get packets of vitamin c supplement or visit the market for orange overload.