The dialog round day by day vitamin C consumption can get a bit nuanced, however right here’s the simple info: According to the National Academies, the day by day beneficial dietary allowance (RDA) for vitamin C is 90 milligrams for males and 75 milligrams for girls. Certain people—akin to ladies who’re pregnant (85 milligrams) and lactating (120 milligrams) ladies—require extra vitamin C every day. These are baseline day by day minimums for vitamin C consumption.
What does this imply in follow? Well, in response to the USDA’s nutrient analyses of key meals sources, a complete orange accommodates 68 milligrams of vitamin C, a complete kiwi accommodates 64 milligrams, and a complete grapefruit accommodates 78.6 milligrams.
So whilst you could devour a facet dish of fruit or snack on one thing wealthy in vitamin C day by day, you continue to may not meet the beneficial dietary allowance, particularly for individuals who have increased vitamin C wants.
“As a nation, our vitamin C gap is directly correlated with our low fruit and vegetable intake, so that’s a sad correlative that begs improvement, since 88% and 90% of American adults aren’t meeting daily fruit and vegetable recommendations, respectively,” explains diet scientist Ashley Jordan Ferira, Ph.D., RDN.