How and when do I use it?
- The integration of unprocessed, Vit. C rich foods into the daily meal plan is key to achieving not only daily Vit. C needs, but other important nutrients like fibre and phytochemicals.
- Only when directed by a sports dietitians or sports doctor, should an athlete consider acute Vit. C supplementation.
- A daily total dose of between 500-1000 mg supplemental Vit. C may be safe to consume acutely (during illness) to support immune health for most athletes undertaking intense exercise.
Table 1: Dietary sources of vitamin C
Food | Portion Size | Vitamin C content [mg] |
|---|---|---|
Tomatoes | Raw, ½ cup | 15 |
Cabbage | Cooked ½ cup | 15 |
Cauliflower | Cooked ½ cup | 25 |
Potato | Baked, 1 medium | 25 |
Sweet potato | Baked, 1 medium | 30 |
Snow peas | Fresh, cooked ½ cup | 40 |
Grapefruit | ½ fruit | 40 |
Mango | 1 cup sliced | 45 |
Brussels Sprouts | Cooked ½ cup | 50 |
Orange juice | ½ cup | 50 |
Apple juice (fortified) | ½ cup | 50 |
Rockmelon | ¼ medium | 60 |
Broccoli | Cooked, ½ cup | 60 |
Red or green capsicum | Raw ½ cup | 65 |
Papaw | 100g | 65 |
Orange | 1 medium | 70 |
Kiwi fruit | 1 medium | 70 |
Strawberries | 1 cup sliced | 95 |