How to Squeeze More Vitamin C Into Your Diet

Since the 1970s, health experts have recommended loading up on fruits, veggies, and multivitamins high in vitamin C. Vitamin C acts as a natural antioxidant that boosts immune support and produces several hormones used in the brain and nerves.

Because vitamin C dissolves in water, it can be delivered quickly to the body’s tissues but can’t be stored for long. To maintain a healthy level of vitamin C, you should reach the daily Recommended Dietary Allowance (RDA). Keep reading to learn the recommended daily amount and which foods are high in vitamin C.

Vitamin C Recommended Daily Allowance

The vitamin C daily RDA for adults 19 years or older is 90 mg for men and 75 mg for women. Pregnant or lactating women should increase their intake to 85 mg and 120 mg daily, respectively.

Remember not to overdo it on your vitamin C intake, either. The Tolerable Upper Intake Level or maximum daily intake recommended by The Harvard School of Public Health is 2000 mg daily.

Fruits and vegetables are some of the main sources of vitamins in the average diet, and oranges are known for containing high amounts of vitamin C. So, how many oranges would you have to eat to reach the RDA for vitamin C?

Orange Nutrition Facts (Orange Calories and Vitamin C Levels)

One medium-sized orange contains:

• 60 calories
• 3 grams of fiber
• 12 grams of sugar
• 70 milligrams of vitamin C

One orange contains roughly 93% of the vitamin C RDA for women and 77% for men. Other foods high in vitamin C include:

• Pineapple (100 grams): 47.8 mg
• Kale (1 cup, cooked): 53 mg
• Mango (100 grams): 36.4 mg
• Bananas (100 grams): 8.7 mg
• Watermelon (100 grams): 8.1 mg

4 Easy Ways to Squeeze More Vitamin C Into Your Diet

Increasing your vitamin C intake has never been easier than with our multivitamin smoothies at Smoothie King. Here are just a few of our favorite blends packed with vitamin C and other essential nutrients to support your immune system and help you achieve your health and fitness goals.

Immune Builder® Orange

Vitamin C content: 800% of your daily vitamin C per serving

Immune Builder® Orange is perfect for fueling your wellness. It contains more than 100% of your daily vitamin C and includes vitamins A & E, selenium, and zinc. This smoothie is made with bananas, mangos, fruit juice, and our Immune Support Nutritional Enhancer, which contains antioxidants, vitamins, minerals, and phytonutrients that support your immune system.

Immune Builder® smoothies also come in two alternative flavors: The Immune Builder® Mixed Berry smoothie and the Immune Builder® Veggie Superfood smoothie.

Vegan Mixed Berry

Vitamin C content: 800% of your daily vitamin C per serving

Are you looking to go vegan? This berry smoothie contains only plant-based ingredients including strawberries, wild blueberries, bananas, raspberries, fruit juice, Califia Farms Oat Milk, Sunwarrior Organic plant-based protein, and our Super Grains Enhancer.

If the berry smoothie isn’t your blend, try one of our other vegan flavors: Dark Chocolate Banana, Mango Kale, Nutty Super Grain, or Pineapple Spinach.

MangoFest™ Manage Weight Blend

Vitamin C content: Mangoes (36 mg per 100 grams), Apple Pineapple Juice blend (9.4 mg per 100 grams)*

If you’re trying to cut back on unnecessary calories, MangoFest™ is a perfect choice. This smoothie is rich in vitamin C – it contains mangoes, fruit juice, no added sugar, and fewer calories. Drink it and crush your goals!

* Food data are taken from the USDA Food Data Central.

Island Impact® Enjoy a Treat Blend

Vitamin C content: Mangoes (36 mg per 100 grams), Pineapples (47 mg per 100 grams), Apple Pineapple Juice blend (9.4 mg per 100 grams)*

Let’s face it. Sometimes you need to treat yourself. Our Island Impact® smoothie has all the flavor you want in a treat without added sugar or high-fructose corn syrup. This vitamin-rich smoothie contains mangoes, pineapple, and fruit juice and pairs well with our Immune Support and Multivitamin Nutritional Enhancers.

* Food data are taken from the USDA Food Data Central.

Find Multivitamin Smoothies for Immune Support at Smoothie King

At Smoothie King, we believe in providing easy and delicious ways for you to fit vitamins and essential nutrients into your diet. Our menu of over 80 different blends has something for everyone, whether you’re trying to boost your energy, lose weight, maintain a healthy body, or simply enjoy a treat. No matter your goals, you can have peace of mind knowing your smoothies are made without high-fructose corn syrup, hydrogenated oils, artificial colors, flavors, or preservatives. Click here to learn more about our commitment to providing delicious and healthy smoothies.