Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is an important part of the diet due to its many roles and functions in the body, such as helping to produce collagen and boosting natural immunity, according to Mind Body Green. When it comes to obtaining vitamin C from food, oranges are commonly thought of; however, experts warn that the amount of vitamin C in an orange does not provide the daily required dose.
#### Vitamin C Content in Oranges
A medium-sized orange contains approximately 68 milligrams of this nutrient, according to nutrient analysis data from the USDA. It is noteworthy that half a cup of orange juice actually contains slightly more vitamin C than the actual fruit, as it offers a concentrated dose of about 93 milligrams of vitamin C. While consuming the whole orange provides more fiber, particularly if the spongy white pulp is intact.
#### Vitamin C-Rich Fruits and Vegetables
Although orange is often highlighted for its vitamin C content, it is not the only nutrient-dense fruit. Other fruits and vegetables surpass or come close to orange in terms of vitamin C levels:
- Red pepper (half a cup): 95 milligrams
- Grapefruit juice (half a cup): 70 milligrams
- Kiwi fruit (medium): 64 milligrams
- Green pepper (half a cup): 60 milligrams
- Broccoli (half a cup): 51 milligrams
- Strawberries (half a cup): 49 milligrams
#### Recommended Daily Dose
The recommended dietary allowance (RDA) for vitamin C varies based on age, sex, and environmental conditions. Experts recommend that adult men over 19 years should consume 90 milligrams per day, while adult women should get at least 75 milligrams, increasing to 85 milligrams during pregnancy and 120 milligrams during breastfeeding. Nutritionist Jessica Cording notes that "in terms of what can be considered the optimal dose for each individual, there can be variability. Some may have greater needs at different times in their lives," but emphasizes the importance of at least achieving doses close to the recommended amounts.
Professor Xiaobing Li, director of the Human Nutrition Center and head of Clinical Nutrition at the David Geffen School of Medicine at UCLA, explains that generally, if vitamin C is consumed in excess of what the body needs, it will automatically eliminate the surplus. Professor Li adds that if the amount is "too large," there may be a risk of undesirable side effects, noting that national academies set the upper intake level at 2,000 milligrams per day.
#### Benefits of Vitamin C
Nutritionist Emily Ashi explains that "vitamin C has many important functions within the body, including supporting immune function, repairing tissues, forming collagen, maintaining bones and cartilage, and optimizing iron absorption." Vitamin C is also one of the essential water-soluble antioxidants in the body, playing a crucial role in neutralizing free radicals and combating reactive oxygen species (ROS) throughout the body. It can also assist in regenerating other antioxidants in the body, such as vitamin E and glutathione, which work alongside vitamin C to protect various cells and tissues.
Research also suggests that adequate levels of vitamin C are necessary to support memory and cognitive function.
#### Vitamin C Supplements
Keri Gans, a nutritionist and author of The Small Change Diet, notes, "Vitamin C can easily be found in fruits and vegetables." Therefore, Cording recommends looking closely at one’s diet to determine if vitamin C supplements are appropriate or if they are unnecessary. Cording adds, "If someone needs a little extra support for immune function, it may be the right time to consider additional vitamin C."
