Discuss recommended vitamin C intake for an average adult and how they can get this intake in their diet

Recommended Vitamin C Intake for Adults

The recommended dietary allowance (RDA) for Vitamin C, also known as ascorbic acid, varies by age, sex, and life stage. According to the National Institutes of Health (NIH), the average adult male should have at least 90 milligrams (mg) per day, while the average adult female requires at least 75 mg.

Factors Influencing Vitamin C Requirement

Several factors may require an individual to need a higher dosage of Vitamin C. Pregnant and breastfeeding women need more, with the NIH recommending 85 mg and 120 mg per day, respectively. Moreover, individuals who smoke are advised to add 35 mg to their daily Vitamin C intake due to the elevated levels of oxidative stress and inflammation caused by the harmful habit.

Sources of Vitamin C

Fruits and Vegetables

Numerous fruits and vegetables are excellent sources of Vitamin C. Citrus fruits such as oranges and grapefruits, along with their juices, are often associated with Vitamin C. But other fruits like kiwi, strawberries, and cantaloupe also offer hefty doses. Many vegetables, including bell peppers, broccoli, spinach, and Brussels sprouts, are likewise abundant in this vital micronutrient.

Dietary Supplements

While the best way to get the daily requirement of essential vitamins is to eat a balanced diet that includes a variety of foods, some people may need to take a vitamin C supplement. This can be the case for people on restrictive diets, those with certain medical conditions, or older adults.