Vitamin C, also known as ascorbic acid, is widely known to support our immune systems. We often associate vitamin C with prevention of the common cold. While it can’t cure a cold in progress, vitamin C may reduce the duration of cold symptoms. Vitamin C is an antioxidant and helps maintain our overall health by providing protection from the damage caused by air pollution, cigarette smoke and ultraviolet light from the sun. In addition, vitamin C is necessary for growth, development and repair of body tissues. It is also important for healthy bones and teeth.
People who get vitamin C from fruits and vegetables are thought to have a lower risk of getting many types of cancer, cardiovascular disease and age-related macular degeneration.
Getting vitamin C from supplements is safe and inexpensive. But the best way to get vitamin C is to eat vitamin C-rich foods on a regular basis. Luckily, that’s pretty easy to do! You can get Vitamin C from citrus fruits, berries, cantaloupe, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli and spinach.
The recommended daily amount of vitamin C is 90 milligrams for adult men and 75 milligrams for adult women. Vitamin C is especially important for children. The National Institute of Health (NIH) is a good resource for guidance on recommended amounts of vitamin C by age.