The dialog round every day vitamin C consumption can get a bit nuanced, however right here’s the easy info: Based on the Nationwide Academies, the every day really helpful dietary allowance (RDA) for vitamin C is 90 milligrams for males and 75 milligrams for ladies. Sure people—corresponding to girls who’re pregnant (85 milligrams) and lactating (120 milligrams) girls—require further vitamin C every day. These are baseline every day minimums for vitamin C consumption.
What does this imply in follow? Nicely, based on the USDA’s nutrient analyses of key meals sources, an entire orange comprises 68 milligrams of vitamin C, an entire kiwi comprises 64 milligrams, and an entire grapefruit comprises 78.6 milligrams.
So whilst you could devour a facet dish of fruit or snack on one thing wealthy in vitamin C every day, you continue to may not meet the really helpful dietary allowance, particularly for many who have larger vitamin C wants.
“As a nation, our vitamin C hole is straight correlated with our low fruit and vegetable consumption, in order that’s a tragic correlative that begs enchancment, since 88% and 90% of American adults aren’t assembly every day fruit and vegetable suggestions, respectively,” explains vitamin scientist Ashley Jordan Ferira, Ph.D., RDN.