The dialog round every day vitamin C consumption can get a bit nuanced, however right here’s the simple data: 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—resembling ladies who’re pregnant (85 milligrams) and lactating (120 milligrams) ladies—require further vitamin C every day. These are baseline every day minimums for vitamin C consumption.
What does this imply in follow? Properly, in keeping with the USDA’s nutrient analyses of key meals sources, a complete orange comprises 68 milligrams of vitamin C, a complete kiwi comprises 64 milligrams, and a complete grapefruit comprises 78.6 milligrams.
So when you might devour a facet dish of fruit or snack on one thing wealthy in vitamin C every day, you continue to won’t meet the really helpful dietary allowance, particularly for individuals who have greater vitamin C wants.
“As a nation, our vitamin C hole is instantly 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 diet scientist Ashley Jordan Ferira, Ph.D., RDN.