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Vitamin C is one of the essential vitamins that the body needs to carry out its functions. Sufficient vitamin C can keep your immune system strong so you don't get sick easily. Vitamin C also functions to keep skin moist and ward off free radicals that can trigger cancer growth. Unfortunately, vitamin C dissolves easily in water. This means that you will easily suffer from a vitamin deficiency that is identical to this yellow color if you don't always have enough every day.
Typical symptoms of anemia include weakness, fatigue and lethargy; pale and dry skin; and canker sores are some of the most common signs that appear when the body is deficient in vitamin C. However, each person's vitamin C needs can vary.
How much do you need for vitamin C?
Each person's daily vitamin C needs vary. Not only based on age and gender, but also on the physical condition and routine patterns of each person. However, as a general guideline, the Ministry of Health through Permenkes 75 of 2013 recommends the figure for daily vitamin C needs of Indonesians as follows:
| Age Range | Vitamin C (/ mg) | Age Range | Vitamin C (/ mg) |
| Babies and children | Women | ||
| 0-6 months | 40 | 10-12 years | 50 |
| 7-11 months | 50 | 13-15 years | 65 |
| 1-3 years | 40 | 16-18 years | 75 |
| 4-6 years | 45 | 19-29 years | 75 |
| 7-9 years | 45 | 30-49 years | 75 |
| Man | 50-64 years | 75 | |
| 10-12 years | 50 | 65-80 years | 75 |
| 13-15 years | 75 | 80+ years | 75 |
| 16-18 years | 90 | Pregnant mother | |
| 19-29 years | 90 | 1st trimester | +10 mg of age standard |
| 30-49 years | 90 | 2nd trimester | +10 mg of age standard |
| 50-64 years | 90 | trimester 3 | +10 mg of age standard |
| 65-80 years | 90 | Breastfeeding mothers | |
| 80+ years | 90 | The first 6 months | +25 mg of age standard |
| The second 6 months | +25 mg of age standard |
Smokers need an additional 35 mg of vitamin C each day than nonsmokers.
Where do you get vitamin C?
Fresh fruit and vegetables are the best sources of vitamin C. For example oranges, chilies, spinach, broccoli, strawberries, guava, and potatoes. One orange fruit can contain up to 48-70 mg of vitamin C, depending on size. Meanwhile, per 100 grams of fresh red bell peppers can contain up to 95 mg of vitamin C.
But what also needs to be considered is how to process the food. Boiling vegetables and fruit can remove most of their vitamin C content. So actually the best way to eat fruits and vegetables is in their freshest form. Boil is okay, but not too long until it is completely wilted.
Ideally, various nutrition experts in the world advise us to eat 5 servings of vegetables and fruit every day to be able to meet more than 200 mg of vitamin C. If necessary, meet your vitamin C needs by taking vitamin C supplements that are sold in the market. However, don't forget to read the rules of use and the dosage terms, OK!
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