Benefits of Vitamin C
How much you need, and why, plus foods high in vitamin C
Benefits of Vitamin C
Vitamin C helps your body metabolize proteins into energy, boosts your immune system, builds collagen in your skin, promotes healing, and aids in joint repair. It also helps keep your arteries young and prevents fatty plaque buildup on blood vessel walls. Wow!
Recommended Amount: How Much You Need
To prevent vitamin C deficiency, government guidelines recommend a daily dose of 90 milligrams (mg) for men, 75 mg for women. RealAge recommends that you get 1,200 mg of vitamin C per day from food and supplements. This higher amount not only prevents deficiency but also helps prevent disease and needless aging.
Good Sources of Vitamin C
Many fruits and vegetables are naturally high in vitamin C, so make sure to include plenty of these in your diet:
| Peaches, frozen and sweetened (1 cup) | 235 mg |
| Red bell pepper, raw (1 medium) | 152 mg |
| Broccoli florets, cooked (1 cup) | 101 mg |
| Strawberries (1 cup) | 97 mg |
| Green bell pepper, raw (1 medium) | 96 mg |
| Papaya (1 cup) | 86 mg |
| Kiwifruit (1 medium) | 70 mg |
| Orange (1 medium) | 70 mg |
| Cantaloupe (1 cup) | 59 mg |
| Mango (1 medium) | 57 mg |
| Brussels sprouts, cooked (4 medium) | 52 mg |
Try these recipes for a healthy helping of vitamin C:
- Frozen Strawberry-Peach Pops
- Red Pepper and Goat Cheese Frittata
- Roasted Broccoli with Lemon
- Sweet and Sour Tofu
- Banana-Kiwi Salad
Find more healthy recipes with the RealAge Recipe Finder.
