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Here are a few examples of how to fuel up with vitamin C: 1 Red pepper = 152 mg 1 kiwi = 64 mg cup cauliflower 52 mg 1 orange = 51 mg cup cooked broccoli = 50 mg cup cantaloupe = 26 mg cup cooked spinach = 18 mg 1 baked potato = 17 mg cup fresh strawberries = 7 mg The body is really efficient at maintaining the perfect level of vitamin C in the body by reading the amount that gets absorbed.2 The more you eat, the less you absorb and the more that gets flushed out through the urine.2 After having 1000 mg, the body will only absorb 50% of the amount being consumed to try to prevent having too much which can cause negative effects.2 However, after reaching levels of 3000 mg or higher in one day, adverse effects can occur including kidney stones, gout, digestive upset and iron overload.2 Keep in mind that smoking can deplete vitamin c levels in the body, so smokers will need an additional 35 mg per day.3 It is pretty cool to think about how vitamin C is busy at work, fighting off free-radicals, helping heal the body, and assisting in so many other special functions

A., & Asmundson, G

BMJ Glob Health