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!
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Date modified: 3 April 2017
First published: Dec 2009
