According to the new Institute of Medicine recommendations, men need 90 milligrams of vitamin C a day, while women need 75 milligrams. If you’re pregnant, try for 80 to 85 milligrams, and if you’re nursing, you’ll need 115 to 120 milligrams. Smokers also need about 35 milligrams more because they deplete their stores of vitamin C faster.
Citrus fruits, berries, and peppers are particularly rich sources of vitamin C, Busch says. Some specific food values are listed below. Busch doesn’t recommend vitamin C supplements as an alternative or complement to fruits and vegetables. “A bad diet with supplements is still a bad diet, and you should really focus on eating a diet of nutritious foods first,” she says.
Another thing to remember is that vitamin levels begin to diminish after food is harvested. The longer produce has been in storage or in transit, the less vitamin C it will contain. So choose fresh fruits and vegetables whenever possible. And if it comes down to a choice between out-of-season fresh produce and frozen, take frozen. Out-of-season produce often travels long distances to reach market and therefore loses more of its nutritional value.