The current recommended daily intake for men is 90 mg and for women is 75 mg.
A National Institutes of Health study showed that the body can only absorb a maximum of about 400 milligrams a day; more than that simply washes out of the system. Eating between five and nine servings of fruits and vegetables a day chances are you'll get all you need—especially if you choose several foods high in C.
Excellent food sources of vitamin C (per 1/2 cup serving):
Green bell pepper = 60 mg
Strawberries = 45 mg
Broccoli = 39 mg
Cantaloupe = 29 mg
Tomato = 23 mg
Sweet potato, baked, with skin = 20 mg
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