How to Get More Vitamin C in Your Diet?
The great thing is that it’s actually overwhelmingly easy to get the amount of C you need because it is present in all fruits and vegetables. “Vitamin C is fairly ubiquitous in the diet,” says Dr. Volpe. Even if someone isn’t packing in the produce onto their plates, simply drinking orange juice or eating a baked white potato will help you reach your quota.
“The RDA is pretty low and typically not hard to hit. One or two vegetables will get you there,” says New York City–based sports dietitian Lauren Antonucci, RDN.
For reference:
- One cup of strawberries contains 88 mg of vitamin C.
- A single kiwi contains 56 mg of vitamin C.
- A cup of raw green peppers has 121 mg of vitamin C.
These are all excellent sources of vitamin C. “Consuming a wide variety of fruits and vegetables will not only provide a lot of vitamin C and prevent scurvy, but also delivers a bunch of additional benefits,” she says.
That means if you consume more than that (likely via taking a vitamin supplement), you could suffer side effects. Diarrhea is common. But vitamin C also helps your body absorb iron.
Keep in mind that if you have severely reduced or eliminated fruits and vegetables because you’re following a strict diet, consider if there are ways to fit them in so that you can get the nutrients you need. Along with a range of vitamins, minerals, and fiber, they’re also lower in calories, which supports weight loss, says Volpe.
