By now we know Vitamin C is good and we should have it. We know. But what are the best sources of Vitamin C in your diet? According to the US recommended dietary allowance for vitamin C you need 90 milligrams per day if you’re an adult man and 75 milligrams per day if you’re an adult woman. Whether you’re looking to up your intake or are just curious about where you are or aren’t getting your daily dosage here’s a few of the ways to get a major dose of Vitamin C:
- Fruits. Fruits are a more obvious source of vitamin C, but it’s not just oranges that get you your daily dose. Mangoes, strawberries, pineapple, cantaloupe, and grapefruit will all get the job done. And a papaya will give you double what you need!
- Vegetables. Vegetables can play a major role in our quest for Vitamin C. You can nibble on a bell pepper, cauliflower, broccoli, or cook up some kale, all for a healthy amount of vitamin C. You can also eat cooked swiss chard.
- Juice. Don’t like the whole fruit? Well, juices can help, too; especially, lemon and lime juice.
- Herbs. Did you know there are herbal sources of Vitamin C, too? Some are more recognizable than others. Rose hips are a great source, best taken fresh as some store-bought versions lose Vitamin C in the processing. You can also get herbal capsules of some less available fruits such as camu-camu, Indian gooseberry, and acerola berry.
Now you know where your Vitamin C is coming from or at least where you can look for it. And if you’re not eating any of these items, there’s a chance you’re not getting enough.