What's the Recommended Amount of Vitamin C Each Day For Most Adults?

Adults should get at least 60 milligrams of vitamin C every day.

ByABC News via logo
February 10, 2012, 3:47 PM

Feb. 16, 2012— -- It's cold & flu season, and you know that vitamin C is a key nutrient needed by your immune system. But, what's the recommended amount of vitamin C each day for most adults?
Adults should get at least 60 milligrams of vitamin C every day, which is the daily value for vitamin C and the amount represented on the Nutrition Facts panel on foods and beverages. And if you smoke, you'll need to strive to get more each day because smokers metabolize more vitamin C on a daily basis compared to non-smokers.
Vitamin C is an essential nutrient that is not produced or stored in the body. Therefore, it is important to meet your daily intake requirement in order to produce and repair tissue, maintain good bone health and form important proteins in the body. There are many foods that are considered excellent sources of vitamin C, including: citrus fruits, mango, papaya, pineapple, cantaloupe, strawberries, and watermelon. However, there are also vegetables such as broccoli, peppers, spinach, potatoes, tomatoes, and squash, that contain substantial amounts of vitamin C.
When cooking vitamin C-rich foods you should be aware that storing and/or cooking these foods may reduce the vitamin C levels, which is why raw and uncooked fruits and vegetables tend to have higher levels of this nutrient.