But how much vitamin C is there in an orange, really?
Here’s what you should probably know.
How much vitamin C is in an orange?
So, how much vitamin C is in an orange?
One medium orange contains approximately 68 milligrams of the nutrient, according to nutrient analysis data from theU.S.
Department of Agriculture (USDA)1.
Fruits & veggies with more vitamin C than an orange.
That goes up slightly when you’re pregnant (85 milligrams) and breastfeeding (120 milligrams).
“In terms of what’s considered the optimal amount for you, it can vary.
You may have higher needs during different times in your life.”
But she notes that at a minimum, you should aim for the RDA.
(More on that here.)
“If you have more than you need, your body will get rid of it.”
The National Academies defines the tolerable upper intake level (UL) as2,000 milligrams per day7.
(More on thosepotential health considerationshere.)
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Research also suggests that sufficient levels of vitamin C are needed tosupport memory and cognitive function10.
- (you could also check out the full, detailedrundown of benefits here.)
Do I need a vitamin C supplement?
“What needs are you covering with food, and where do you have some gaps?”
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Bottom line.
Other fruits and vegetables, along with supplementation, can help you meet your goals.
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