The Best Fruits To Give You A Healthy Vitamin C Boost

24/07/2014 14:15 BST | Updated 25/07/2014 20:00 BST

Getting enough Vitamin C is essential for our health, and the good news is it can be found in most fruits.

According to the NHS, vitamin C helps to protect cells and keep them healthy. It is also essential for the maintenance of healthy connective tissue, which gives support and structure for other tissue and organs.

A study by Oregon Health & Science University Doernbecher Children's Hospital found women who are unable to quit smoking during pregnancy can significantly improve the lung function of their newborns by taking vitamin C daily. Vitamin C has also been linked with reducing the risk of stroke.

All in all, it's a very important vitamin, but how much of it should we be incorporating into our diet?

oranges

The vitamin cannot be stored in the body, so you need to boost the amount in your system every day. According to the National Institutes of Health, the amount of vitamin C you need changes depending on your age:

Children

1 - 3 years: 15 mg/day

4 - 8 years: 25 mg/day

9 - 13 years: 45 mg/day

Adolescents

Girls 14 - 18 years: 65 mg/day

Pregnant teens: 80 mg/day

Breastfeeding teens: 115 mg/day

Boys 14 - 18 years: 75 mg/day

Adults

Men aged 19 and older: 90 mg/day

Women aged 19 year and older: 75 mg/day

Pregnant women: 85 mg/day

Breastfeeding women: 120 mg/day

Although you can take supplements to boost your levels, vitamin C is commonly found in fruit, so you should be able to receive as much as you need from your diet. Click through the slideshow to see how much vitamin C your favourite fruit is giving you (you may be pleasantly surprised).

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How much vitamin c is in your fruit?

What happens if you don't have enough vitamin C?

Vitamin C deficiency can also lead to anemia, a lowered ability of the body to fight infection and heal wounds, gingivitis, nosebleeds, and joint pain.

Can you have too much vitamin C?

While vitamin C is essential it is important not to turn into an orange eating maniac. Taking large amounts (more than 1,000mg per day) can cause stomach pain, diarrhoea and flatulence.