Banana has 8.7 mg of vitamin C per 100g. Although banana isn’t the richest fruit in vitamin C, it helps meet our daily needs.
How much vitamin C do we need a day?
The recommended daily intake of vitamin C is 75 mg and 90 mg for women and men, respectively.
Furthermore, pregnant women require at least 85 mg of vitamin C a day, while lactating women require 120 mg. Kids and teenagers require lower dosages.
On the other hand, smokers should get at least an extra dose of 35 mg. They tend to have lower vitamin C levels, due to increased oxidative stress.
How much vitamin C in a banana?
Banana contains moderate amounts of vitamin C. It has 8.7 mg of vitamin C per 100g.
A medium banana contains about 10 mg of vitamin C. This dose is 11% of the Daily Value. A large banana contains about 12 mg of vitamin C, or 13% of the DV.
Furthermore, banana is the most favorable food in the world. Most people consume it regularly. Hence, although banana isn’t the richest food in vitamin C, it contributes to the daily vitamin C intake.[1]
Moreover, banana is particularly rich in fiber, potassium, magnesium, and many other minerals.
Other foods high in vitamin C
Actually, there are many foods high in vitamin C. You could boost your daily intake of vitamin C by eating certain vegetables and fruits. Above all, drinking a glass of orange juice a day can help meet our daily needs.
You can safely get high doses of vitamin C, both from foods and supplements. Just don’t exceed the maximum safe dosage.
Health benefits of vitamin C
Vitamin C is vital for good health. It’s involved in countless functions of the human body. We have about 2 grams of vitamin C in our bodies!
Vitamin C is necessary for the synthesis of collagen, carnitine, and certain neurotransmitters. Also, it’s crucial for protein metabolism and wound healing.
Additionally, adequate amounts of vitamin C may decrease the risk of developing osteoporosis, as it increases the absorption of calcium.[2,3]
Also, vitamin C improves the absorption of nonheme iron.
Moreover, vitamin C might prevent premature skin aging and the formation of wrinkles. Its powerful antioxidant properties protect the skin from sun damage. Additionally, vitamin C can regenerate other potent antioxidants, such as vitamin E.
Most noteworthy, vitamin C might help delay or even prevent the development of certain cancers and cardiovascular disease. Vitamin C boosts the immune system and fights oxidative stress.[4]
