How much vitamin C is in that winter food?
We often turn to vitamin C for immunity support when the cold sets in. What are some of the best food sources this season?
In winter, having enough vitamin C can help boost a flagging immune system. The recommended dietary intake (RDI) is just 45mg a day but, while that will prevent deficiency, we’re better off with much more than that. The suggested dietary target (SDT) to reduce risk of chronic disease in women is 190mg a day and men 220mg. This higher amount also helps reduce the risk of winter coughs and colds.
As vitamin C is a water-soluble vitamin, getting regular amounts over the day may be more helpful than one big dose. Fruit and veges are the best places to get our vitamin C as we also get a package of other nutrients that can help us stay well. Having foods high in vitamin C in your meals has the added bonus of improving absorbtion of any iron present.
20mg in 1 large baked potato
21mg in 1 cup mashed
36mg in 1 large or 2 small mandarins
36mg in 2 tamarillos
41mg in 1 cup fresh pineapple
50mg in 1 cup sliced
56mg in 1 cup of chopped kale
62mg in 1 cup cooked cauliflower florets
63mg vitamin C in 1 kiwifruit
72mg vitamin C in 1 orange
94mg in 1 grapefruit
94mg vitamin C in 1 cup of cooked broccoli florets