crossfit recovery position vitamin c deficiency

Health Tips for CrossFit Athletes – 5 Symptoms of Vitamin C Deficiency

Are you suffering from any of these symptoms?

VITAMIN C FOOD SOURCES

Table 2: Selected Food Sources of Vitamin C [12]
FoodMilligrams (mg) per servingPercent (%) DV*
Red pepper, sweet, raw, ½ cup95158
Orange juice, ¾ cup93155
Orange, 1 medium70117
Grapefruit juice, ¾ cup70117
Kiwifruit, 1 medium64107
Green pepper, sweet, raw, ½ cup60100
Broccoli, cooked, ½ cup5185
Strawberries, fresh, sliced, ½ cup4982
Brussels sprouts, cooked, ½ cup4880
Grapefruit, ½ medium3965
Broccoli, raw, ½ cup3965
Tomato juice, ¾ cup3355
Cantaloupe, ½ cup2948
Cabbage, cooked, ½ cup2847
Cauliflower, raw, ½ cup2643
Potato, baked, 1 medium1728
Tomato, raw, 1 medium1728
Spinach, cooked, ½ cup915
Green peas, frozen, cooked, ½ cup813

*DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of products within the context of a total diet. The DV for vitamin C used for the values in Table 2 is 60 mg for adults and children age 4 years and older [13]. This DV, however, is changing to 90 mg as the updated Nutrition and Supplement Facts labels are implemented [14]. The updated labels and DVs must appear on food products and dietary supplements beginning in January 2020, but they can be used now [15]. FDA requires current food labels to list vitamin C content, but this requirement will be dropped with the updated labels. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.

The U.S. Department of Agriculture’s (USDA’s) National Nutrient Databaseexternal link disclaimer lists the nutrient content of many foods and provides a comprehensive list of foods containing vitamin C arranged by nutrient content and by food name.

Pages: 1 2 3 4