Tips for getting your daily vitamin C
The good news is you should be able to get all the vitamin C you need from a healthy, well-balanced diet containing lots of fruit and vegetables.
- Choose fresh fruits and vegetables whenever possible
- Water-soluble vitamins, such as vitamin C, can leach out of food when it’s boiled or steamed or destroyed during cooking – luckily, many of the best food sources of vitamin C, such as fruits and vegetables, can be eaten raw!
- Remember, some staple foods such as grains and processed foods may only contain small amounts of vitamin C
- Vitamin C is water-soluble and doesn’t stick around in the body for very long, so to maintain healthy levels, make sure you have a regular supply from your diet
While most people should be able to get enough vitamin C from a well-balanced diet, this is not always the case. Some people may not always reach their optimal daily level of vitamin C, and this is when you may benefit from the use of vitamin C supplements from products such as Berocca.
If you are concerned about how much vitamin C you need or worried about what to eat, talk to your doctor or dietitian as they should be able to advise on what is best for you.
1. NHMRC. Nutrient Reference Values for Australia and New Zealand. Executive Summary. 2006. Version 1.2 updated September 2017. Available at: https://www.nhmrc.gov.au/about-us/publications/nutrient-reference-values-australia-and-new-zealand-including-recommended-dietary-intakes#block-views-block-file-attachments-content-block-1 (accessed September 2022).
2. Food Standards Australia New Zealand. Foods that contain: vitamin C. Available at: https://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsbynutrientsearch.aspx?nutrientID=VITC (accessed September 2022).