Daily Requirement

Men over 18 years: 90 mg
Women over 18 years: 75 mg
Some of the best foods:
Bell pepper, red or yellow (1 = 280mg)
Bell pepper, green (1 = 120 mg)
Grapefruit (1 = 90 mg)
Orange (1 = 70 mg)
Strawberries (1 cup = 90 mg)
Broccoli (1 cup = 80 mg)
Brussels sprouts (1 cup = 74 mg)
Try and get your daily dose of vitamin C from food — we have so many great food sources available. By eating just one pepper, a grapefruit, or one cup strawberries, you’ve gotten your entire day’s worth. If you’d like extra backup, look for a multivitamin with 100 percent of the recommended dietary allowance.
IronThis mineral is needed to transport oxygen to every cell in the body. An iron deficiency limits oxygen delivery to cells, resulting in fatigue, poor work performance, and decreased immunity. On the other hand, excess amounts of iron can result in toxicity and become dangerous. So only take iron supplements if your doctor has diagnosed you with anemia.