How to get your daily necessary intake of vitamin C?

Vitamin C is also known as ascorbic acid and has several important functions. It helps protect cells and keeps them healthy; it is necessary for the maintenance of healthy connective tissue, which gives support and structure for other tissue and organs and it helps wound healing.

According to NHS UK, adults need 40mg of vitamin C a day. Vitamin C cannot be stored in the body, so you need it in your diet every day. You should be able to get all the vitamin C you need from your daily diet.

You should be able to get all the vitamin C you need by eating a varied and balanced diet. If you take vitamin C supplements, do not take too much because this could be harmful.

Fruits and vegetables are the best sources of vitamin C. Citrus fruits, tomatoes and tomato juice, and potatoes are major contributors of vitamin C. Other good food sources include red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe. Consuming five varied servings of fruits and vegetables a day can provide more than 200 mg of vitamin C. Heres a list of selected Food Sources of Vitamin C from the American Food and Drug Administration (FDA):

Food - (mg) per serving
Red pepper, sweet, raw, ½ cup - 95 mg
Orange juice, ¾ cup - 93 mg
Orange, 1 medium - 70 mg
Grapefruit juice, ¾ cup - 70 mg
Kiwifruit, 1 medium - 64 mg
Green pepper, sweet, raw, ½ cup - 60 mg
Broccoli, cooked, ½ cup - 51 mg
Strawberries, fresh, sliced, ½ cup - 49 mg
Brussels sprouts, cooked, ½ cup - 48 mg
Grapefruit, ½ medium - 39 mg
Broccoli, raw, ½ cup - 39 mg
Tomato juice, ¾ cup - 33 mg
Cantaloupe, ½ cup - 29 mg
Cabbage, cooked, ½ cup - 28 mg
Cauliflower, raw, ½ cup - 26 mg
Potato, baked, 1 medium - 17 mg
Tomato, raw, 1 medium - 17 mg
Spinach, cooked, ½ cup - 9 mg
Green peas, frozen, cooked, ½ cup - 8 mg...