How to boost vitamin C

How much?

The recommended daily intake (RDI) for vitamin C is 45mg a day, but that’s based on preventing scurvy, the deficiency disease. For good health and prevention of chronic disease, the daily suggested dietary targets (SDT) are:

  • Women 190mg
  • Men 220mg

Each of these foods will give you around 90mg of vitamin C

  • 2 oranges
  • 1/2 cup blackcurrants
  • 3/4 red capsicum
  • 1 cup cooked broccoli
  • 1 large kiwifruit

Choose two to three of these items to hit the daily suggested dietary target for vitamin C.

Did you know?

To get the same amount of vitamin C as any of the above, you would need to eat 7 cups chopped cooked spinach, or 3 1/2 cups chopped cooked silver beet!

First published: Dec 2009

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