Preventing Scurvy: A Comprehensive Guide to Vitamin C Intake

Scurvy (vitamin C deficiency) is entirely preventable with adequate dietary intake.

Recommended Daily Intake

• Adults: 65-90 mg/day (smokers: +35 mg/day)
• Upper limit: 2,000 mg/day

Excellent Food Sources (mg per serving)

• Red bell pepper (½ cup): 95 mg
• Orange (1 medium): 70 mg
• Kiwi (1 medium): 64 mg
• Broccoli (½ cup cooked): 51 mg
• Strawberries (½ cup): 49 mg
• Brussels sprouts (½ cup cooked): 48 mg
• Grapefruit (½ medium): 39 mg
• Tomato (1 medium): 17 mg
• Potato (1 medium, baked): 17 mg
• Spinach (½ cup cooked): 9 mg

Key Points

• Vitamin C is water-soluble—no storage; daily intake needed
• Heat/light/air degrade it—eat raw or lightly cooked
• Fruits/vegetables at every meal ensure adequacy
• Supplements (500-1,000 mg) if dietary intake insufficient

At-Risk Groups

• Limited fruit/vegetable intake
• Smokers (increased oxidative stress)
• Malabsorption disorders
• Restrictive diets, food insecurity
• Infants fed evaporated/boiled milk (no C)

A varied, plant-rich diet reliably prevents scurvy.