Good sources of vitamin C Vitamin C is found in a wide variety of fruit and vegetables.
Good sources include: citrus fruit, such as oranges and orange juice
peppers
strawberries
blackcurrants
broccoli
brussels sprouts
potatoes
How much vitamin C do I need?
Adults aged 19 to 64 need 40mg of vitamin C a day. Vitamin C cannot be stored in the body, so you need it in your diet every day.
What does the Department of Health and Social Care advise?
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Wer From Katherine Zeratsky, R.D., L.D. While vitamin C (ascorbic acid) is an essential nutrient, it’s possible to have too much of it. Vitamin C is a water-soluble vitamin that supports normal growth and development and helps your body absorb iron.
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Contents
These include: helping to protect cells and keeping them healthy
maintaining healthy skin, blood vessels, bones and cartilage
helping with wound healing Lack of vitamin C can lead to scurvy. Good sources of vitamin C Vitamin C is found in a wide variety of fruit and vegetables.
Good sources include: citrus fruit, such as oranges and orange juice
Peppers
Strawberries
Blackcurrants
Broccoli
Brussels Sprouts
Potatoes
How Much Vitamin C Do I Need?
Adults aged 19 to 64 need 40mg of vitamin C a day. Taking large amounts (more than 1,000mg per day) of vitamin C can cause: stomach pain
diarrhoea
flatulence These symptoms should disappear once you stop taking vitamin C supplements. If you take vitamin C supplements, do not take too much as this could be harmful.
Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any har.
What’S The Recommended Intake?
Rda recommendations for specific gender and age groups should meet the nutrient needs of 97–98% of healthy individuals It helps you determine the percentage of nutrients in a single serving of food, compared with the daily requirements.
On food labels, this is displayed as %DV Currently, the recommended DV for vitamin C for adults and children aged 4 and above is 60 mg regardless of gender. However, in January 2020, this will increase to 90 mg
1. May Reduce Your Risk Of Chronic Disease
This helps the body’s natural defenses fight inflammation ( 4 , 5). Summary Vitamin C is a strong antioxidant that can boost your blood antioxidant levels.