So, now we know why vitamin C is so important, how can we make sure we’re getting enough?
According to the NHS, adults need at least 40 – 60 mg of vitamin C a day – and because our bodies can’t store vitamin C, we need to make sure we get it from our diet every day. Luckily, we should be able to get all the vitamin C we need by eating a healthy balanced diet.
The best sources of vitamin C are fresh fruits and vegetables. It’s important to be aware that the vitamin C in food can be easily destroyed by heat, so eating raw fruit and veg is a good way to ensure you’re getting the maximum amount of the good stuff.
But more specifically, what are some of the best food sources of vitamin C in terms of the amount of vitamin C they provide?
Red pepper, 1/2 cup (75 grams) – 95 mgOrange juice, 3/4 cup (177 ml) – 93 mgKiwifruit, 1/2 cup (90 grams) – 64 mgGreen pepper, 1/2 cup (75 grams) – 60 mgBroccoli, cooked, 1/2 cup (78 grams) – 51 mgStrawberries, fresh, 1/2 cup (72 grams) – 49 mgBrussels sprouts, cooked, 1/2 cup (81 grams) – 48 mg
Other good sources of vitamin C include grapefruit, tomatoes, potatoes, peas, spinach, and other green, leafy vegetables.
Because most of us are able to get enough vitamin C from our diet, there often isn’t a need for people to take vitamin C supplements. However, if you struggle to get enough vitamin C from your diet, then it’s worth speaking to your GP about the possibility of taking a supplement.
When taking supplements, it’s important to be aware that taking large amounts of vitamin C (more than 1,000 mg per day) can cause stomach pain, diarrhoea, and flatulence. But, taking less than 1,000 mg is unlikely to cause any harm.
You can purchase vitamin C supplements from your local pharmacy, Holland & Barrett, and Amazon.