In our last two posts about vitamin C, we discussed some of the myths around vitamin C and why it’s important to get a proper amount. Today, let’s talk about where we can get it! Vitamin C cannot be stored in the body, so that means you need to have a daily intake.
Now, a lot of these sources for vitamin C are ones that you’ve no doubt heard of before, I’m looking at you oranges. However, I’m sure there are some sources that might surprise you.
How much vitamin C do we need?
It’s actually not all that hard to get the proper amount of vitamin C into our systems. While supplements exist, you probably won’t need them if you’re eating healthy.
Adults between the ages of 19 and 65 need about 90mg a day.
Children need a range of 15mg-60mg depending on their age. Smaller children will be on the lower end of the spectrum.
Pregnant women will need a bit more in a range of 85mg-120mg.
Great sources of Vitamin C
Oranges and citrus
Well let’s start with the obvious one! Everyone knows that oranges are a great source of vitamin C. A regular sized orange can provide 70mg, so it’s a great percentage of your needs! Grapefruit provides about 80mg.
A glass of orange juice can provide 43mg of vitamin C.
Here is a curveball for you! Most of us haven’t even seen one of these australian native fruits. They have the highest concentration of vitamin C with a whopping 481mg of vitamin C per plum.
Not too many of us are eating these bad boys on their own, but they are packed with vitamin C. One green chili pepper contains about 100mg of vitamin C. Those of us that like to live life on the spicy side can find their daily amount of vitamin C in just one.
Depending on the color of the bell pepper, the amount of vitamin C will change. Bell peppers change color with maturity. A red bell pepper typically has 152mg of vitamin C. Most people won’t eat a bell pepper by itself, but they are a wonderful addition to many different dishes.
Thyme and Parsley
Both are great additions to many meals. A sprinkling of thyme can add a solid 7mg of vitamin C whereas two tablespoons of of parsley can add 10mg
Broccoli and Brussels sprouts
These two vegetables are already healthy staples of any diet, but they are also valuable for vitamin C intake. Half a cup of broccoli or brussel sprouts can give you about 50mg of vitamin C.