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Shopping for more vitamin C

Increase your dose of vitamin C this winter with these simple swaps.

Instead of Choose
1/2 cup of blueberries with 10 mg vitamin C 2 mandarins (5-6cm) with 71mg vitamin C Adds 61mg
(10% more)
1 apple with 10mg vitamin C 1 kiwifruit with 75mg vitamin C Adds 65mg
(650% more)
1 stalk celery with 2mg
vitamin C
1/4 red capsicum with 60mg vitamin C Adds 58mg
(2900% more)
1/2 cup cooked green beans
with 5mg vitamin C
1/2 cup cooked broccoli with 48mg
vitamin C
Adds 43mg
(860% more)
1 medium-sized boiled potato
(150g) with 9mg vitamin C
150g baked kumara with 29mg vitamin C Adds 20mg
(222% more)

Total for all swaps

Was 77mg, NOW 275mg
Adds 198mg (257%) more vitamin C

In context

While the recommended dietary intake (RDI) for vitamin C for adults is 45mg each day, this is only the amount required to ensure we don’t suffer any deficiency. The suggested dietary target (SDI) for good health is much higher at 220mg for men and 190mg for women each day.


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