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What Does Your RDI Look Like: Vitamin C

I don't worry too much about vitamin C, since citrus fruits are high in the vitamin and eat some just about every day, especially during the Summer. This vitamin is beneficial for protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

An adult woman doesn't need much — 75 mg of vitamin C a day. Since it's a common vitamin found in many foods, it's easy to get your RDI, but you want to make sure not to consume more than 2,000 mg a day. Taking too much can lead to dizziness, nausea, diarrhea, kidney stones (because the kidneys filter waste from your blood), and inflammation of the stomach lining.

Are you getting your RDI? To find out what surprising foods contain vitamin C, read more.



Food Amount of Vitamin C
1 medium orange 82.8 mg
1 medium tangerine 23.5 mg
Half a grapefruit 45.5 mg
1 cup orange juice 124 mg
1 cup tangerine juice 76.6 mg
1 cup grapefruit juice 93.9 mg
1/2 cup papaya, cubed 43.3 mg
1 medium kiwi 70.5 mg
6 medium strawberries 42.6 mg
1/2 cup cantaloupe, balled 32.5 mg
1/2 cup guava 188.5 mg
1/2 cup pineapple 39.5 mg
1/2 cup red bell pepper, diced 95 mg
1/2 cup raw broccoli 40.6 mg
1/2 cup cooked kale 26.7mg

Source: Getty
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