How to Get 100 Percent Daily Dose of Vitamin C

The U.S. recommended daily allowance of Vitamin C is 60 to 95mg per day, but many organizations suggest that you consume more. The Vitamin C Foundation recommends as much as 3000mg, and other authorities fall in between the two. It's best to get your daily dose of Vitamin C from natural sources like fruits and vegetables.

Difficulty: Easy

Instructions

1. Stock up on fruits and vegetables. Eat them as snacks and during meals.

2. Plan to eat five fruit and vegetable servings per day. More is better, but at least three will do in a pinch. One orange, mango or grapefruit, 2 kiwis, 2 cups of raw spinach, a cup of fruit or vegetables, or 1/2 cup of juice equals one serving.

3. Take the time to peel, slice and cook fruits and vegetables. Make the preparation and consumption of fruits and vegetables a priority.

4. Serve colorful meals. Your plate should contain greens, reds and other bright colors. The more colorful the fruit or vegetable, the higher it is in Vitamin C. Strawberries, peppers, oranges and leafy green vegetables are excellent sources of Vitamin C.

5. Drink fruit juice with meals and snacks. Orange and grapefruit juice are high in Vitamin C. Check the label on juice to make sure it contains Vitamin C.

6. Take supplements only as a last resort if you can't get five servings a day of fruit and vegetables.

Tips & Warnings

• There is some controversy over how much Vitamin C the body can absorb, but in general, Vitamin C is safe, boosts the immune system and is thought to prevent cancer and other diseases.