Are you deficient in Vitamin C?

Vitamin C is an essential vitamin that plays a vital role in supporting your immune system, collagen formation & antioxidant protection.

And if you're not eating the below foods, there's a high chance you're deficient in Vitamin C.

How much Vitamin C do you need?

The amount of Vitamin C you need, varies between men & women.

Men should be aiming for at least 90mg (milligrams) of Vitamin C per day.

Women should be aiming for at least 75mg (milligrams) of Vitamin C per day.

Foods rich in Vitamin C

RDI = Recommended Dietary Intake (target amount you should be eating each day).

  • Red Capsicum

    1/2 cup of Red Capsicum (raw), has approximately 95 milligrams of Vitamin C.

    105% of the daily RDI.

  • Papaya

    Half a medium Papaya, has approximately 88 milligrams of Vitamin C.

    98% of the daily RDI.

  • Pineapple

    1 cup of Pineapple, has approximately 79 milligrams of Vitamin C.

    88% of the daily RDI.

  • Kiwi Fruit

    1 medium Kiwi Fruit, has approximately 70 milligrams of Vitamin C.

    78% of the daily RDI.

  • Orange

    1 medium Orange, has approximately 70 milligrams of Vitamin C.

    78% of the daily RDI.

  • Strawberries

    1/2 cup of Strawberries, has approximately 42 milligrams of Vitamin C.

    47% of the daily RDI.

  • Broccoli

    1/2 cup of cooked Broccoli, has approximately 40 milligrams of Vitamin C.

    44% of the daily RDI.

  • Kale

    1/2 cup of raw Kale, has approximately 40 milligrams of Vitamin C.

    44% of the daily RDI.

  • Mango

    Half a medium Mango, has approximately 30 milligrams of Vitamin C.

    33% of the daily RDI.

  • Potato

    1 medium baked potato with skin, has approximately 20 milligrams of Vitamin C.

    22% of the daily RDI.

  • Lemon Juice

    2 tablespoons (30 mL) of Lemon Juice, has approximately 18 milligrams of Vitamin C.

    20% of the daily RDI.

  • Tomato

    1 medium raw Tomato, has approximately 17 milligrams of Vitamin C.

    19% of the daily RDI.

Your lifestyle affects the amount of Vitamin C you need

It's super important to keep in mind that lifestyle factors like stress, coffee consumption & how often you workout can have a major impact on:

a) the amount of Vitamin C you absorb, &

b) the amount of Vitamin C your body uses.

And although we can't say exactly how much more Vitamin C you need if you have high stress, drink a lot of coffee or workout a lot.

Keep this in mind when looking at the above RDIs.