Daily Amount Needed

60 mg for adults - 70 mg for women who are pregnant and 95 for those lactating.

Children need between 45 and 50 mg

Vitamin C Information

Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body's metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an effective antiviral agent.

Fruit Sources:

Black Currants
Breadfruit
Grapefruit
Guava
Kiwi
Lychee
Mango
Mulberries
Orange
Papaya
Passionfruit
Pineapple
Strawberries

Vegetable Sources:

Amaranth Leaves
Bok Choy
Broccoli
Brussels Sprouts
Butternut Squash
Green Pepper
Kale
Swiss Chard

Nut/Grain Sources:

Other than
Chestnuts, most nuts do not contain a significant amount of vitamin C.

Meat/Protein Sources:

Cod
Perch
Goat Milk
Soy Beans
Lowfat Yogurt

Legume Sources:

Other than Edamame, most legumes do not contain a significant amount of Vitamin C.