Abundant in many fruits and vegetables, vitamin C (ascorbic acid) is a potent antioxidant that helps heal wounds; boosts the immune system; and is crucial to healthy bones, teeth, gums, and blood vessels. Because the body cannot make or store the vitamin, it must be taken in every day. Vitamin C is water soluble, so it is regularly excreted from the body, making toxicity very rare. However, getting more than 2,000 mg per day may lead to an upset stomach and can aggravate kidney stones. Here are three easy ways to meet the recommended 200 to 300 mg daily.
>> Have a grapefruit and some orange juice for breakfast. Citrus fruits are loaded with vitamin C. Just one orange contains approximately 60 mg. Don't like citrus? Try strawberries, which contain 50 mg per 1/2 cup serving.
>> Eat more fresh bell peppers. Great sliced atop a bed of fresh greens, red bell peppers contain approximately 95 mg vitamin C per 1/2 cup serving.
>> Take a multivitamin. Megadoses of vitamin C may not be necessary. Adequate vitamin C is easily attained from a diet that includes fresh fruits and vegetables coupled with a multivitamin, according to the Harvard School of Public Health.