Vitamin C in Fruit Drinks

Vitamin C belongs to a group of vitamins called water-soluble vitamins. Upon entering the body, water-soluble vitamins dissolve in water and enter directly into the bloodstream. The body is not able to store excess amounts of water-soluble vitamins, so it is important to consume them through your diet every day. The book "Nutrition and You" by Joan Salge Blake notes that Americans consume 90 percent of their vitamin C through fruits and vegetables, with orange juice being the most popular choice.

Vitamin C Content

In addition to being one of the most popular sources of vitamin C in the American diet, orange juice is also one of the best sources. One 8-oz. glass of orange juice contains 124 mg of vitamin C. Grapefruit juice is also a good source of vitamin C, offering approximately 94 mg of vitamin C per 8-oz. glass. Apple juice, another common fruit juice in the United States, only contains around 2 mg of vitamin C and is not considered a good source.

Daily Recommendations

The Food and Nutrition Board provides recommendations for vitamin C based on age and sex. Children between 1 and 3 years require 15 mg per day, whereas children between 4 and 8 years of age need 25 mg per day. Children between the ages of 9 and 13 should consume 45 mg of vitamin C daily. Teenage boys from 14 and 18 should aim to consume 75 mg of vitamin C per day, whereas teenage girls of the same age require 65 mg. Adult men aged 19 and older should consume 90 mg of vitamin C and adult women should consume 75 mg. One 8-oz. of serving of orange juice or grapefruit juice can adequately meet vitamin C needs for all age groups.

Functions of Vitamin C

Vitamin C is essential for the formation of collagen, a protein that makes up the connective tissue in your bones, teeth, skin and blood vessels. Vitamin C also acts as an antioxidant, protecting your cells from potential damage that may be caused by free radicals. Vitamin C can also help increase the absorption of iron in your body.

Considerations

Although fruit drinks are a popular and excellent source of vitamin C, it is important to note that they are not the only good source. Other good sources of vitamin C include oranges, grapefruit, tomatoes, peppers, potatoes, strawberries, broccoli and cantaloupe.