How to Get Your Daily Required Vitamin C Dosage

Vitamin C is an important nutrient that the body needs. However, because it is not a component that the body is able to produce itself, it is essential that the required dosage per day is received through your diet.

 

While there are many food sources that contain vitamin C, you can guarantee that you get your needed dosage per day through vitamin C supplements.

 

Vitamin C is important because it protects the immune system deficiencies, cardiovascular disease, eye diseases and even prevents skin problems from developing.

 

While the required dosage per day for adults ranges between 65-90 mg, the body can tolerate up to 2000 mg/day.  Males usually require an average of 90 mg/day, while females need 75 mg/day. However, pregnant women require a vitamin C dosage of  85 mg/day while breastfeeding women would need up to 120 mg of vitamin C per day. To help you get an idea of how you can ensure you get enough Vitamin C per day, here are a few Vitamin C sources to add to your day:

 

Guava

Vitamin C is usually highly found in most fruits and vegetables. However, when it comes to guavas, it is a superfood for vitamin C. That is because each guava contains an average of 126 mg of Vitamin C, which is even more than your required daily dose.

 

Supplements

Checking how much vitamin C you’ve taken through your meals each day can be a bit difficult to track. Yet, since it’s so important, an easier option would be taking a vitamin C supplement capsule each day and get a high dosage of your daily intake in a convenient, easy manner.

 

Orange juice

If you’re constantly out and about, another easy option that you can find in several places would be a glass of orange juice. Oranges have always been known to be a high source of vitamin C, but so is a glass of orange juice. In fact, each glass contains 124 mg of Vitamin C.

 

Potatoes

Potatoes are the sort of vegetable that is hard not to like. While there are several ways to make potatoes, the advantage of adding them to your daily diet is that one large potato contains around 72 mg of Vitamin C.

 

Red pepper

Whether you add it to your salad, use it as a garnish, or sautee it with your vegetables, red peppers can be a great way to get a meal rich in Vitamin C. That’s because a half cup of red peppers contains an average of 95 mg of Vitamin C.

 

Kiwi

Eating a kiwi isn’t just tasty and delicious, but it is also rich in vitamin C. Each kiwi fruit contains around 70 mg of Vitamin C.

 

Broccoli

If you’re looking for a healthy vegetable to add to your meal, broccoli would definitely be a good idea. In fact, a half-cup of broccoli contains around 50 mg of Vitamin C.

 

Mangoes

This summer fruit won’t just satisfy your sugar cravings but it is also rich in vitamin C. Each mango contains around 120 mg of vitamin C.

 

Strawberries

One cup of sliced strawberries contains an average of 97 mg of vitamin C. This makes strawberries an excellent source to ensure you get your daily required dosage of vitamin C.

 

Parsley

While parsley is used for cooking, garnish, or salads, it can help you add to your vitamin C intake per day. Using two tablespoons of parsley per day will add 10 mg of Vitamin C to your system.

 

Further reading:

• Foods and Vitamins to Boost your Immune System Against Coronavirus
• How to Boost Your Child’s Immunity and Reduce Colds During Winter
• How to Help Your Child Fight Flu Symptoms This Winter

 

Sources used in this article:

• 20 Foods That Are High in Vitamin C – Healthline
• What are the best foods for vitamin C? – Medical News Today
• Foods With Vitamin C Besides Oranges – Web MD
• 12 Foods with More Vitamin C than Oranges – Healthline
• Is it Possible to Take Too Much Vitamin C? – Mayo Clinic 
• The Benefits of Vitamin C – Web Md

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