What Does Your RDI Look Like: Vitamin C
I don't worry too much about vitamin C, since citrus fruits are high in the vitamin and eat some just about every day, especially during the Summer. This vitamin is beneficial for protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
An adult woman doesn't need much — 75 mg of vitamin C a day. Since it's a common vitamin found in many foods, it's easy to get your RDI, but you want to make sure not to consume more than 2,000 mg a day. Taking too much can lead to dizziness, nausea, diarrhea, kidney stones (because the kidneys filter waste from your blood), and inflammation of the stomach lining.
Are you getting your RDI? To find out what surprising foods contain vitamin C, read more.
| Food | Amount of Vitamin C |
| 1 medium orange | 82.8 mg |
| 1 medium tangerine | 23.5 mg |
| Half a grapefruit | 45.5 mg |
| 1 cup orange juice | 124 mg |
| 1 cup tangerine juice | 76.6 mg |
| 1 cup grapefruit juice | 93.9 mg |
| 1/2 cup papaya, cubed | 43.3 mg |
| 1 medium kiwi | 70.5 mg |
| 6 medium strawberries | 42.6 mg |
| 1/2 cup cantaloupe, balled | 32.5 mg |
| 1/2 cup guava | 188.5 mg |
| 1/2 cup pineapple | 39.5 mg |
| 1/2 cup red bell pepper, diced | 95 mg |
| 1/2 cup raw broccoli | 40.6 mg |
| 1/2 cup cooked kale | 26.7mg |
