Vitamin C for Immunity

Vitamin C for Immunity

“Vitamin C acts as an antioxidant in the body and can boost the immune system,” says Joan Salge Blake, MS, RD, a nutrition professor at Boston University, media spokeswoman for the Academy of Nutrition and Dietetics, and author of Nutrition & You.

Although there’s no doubt it’s important for our health, the exact amount we need can be somewhat confusing. The recommended daily allowance (RDA) calls for about 75 milligrams daily for women and 90 mg for men, yet not everyone agrees. Brill suggests “aiming for a much higher intake of vitamin C from fruits and vegetables, not supplements — at least 200 mg.” But you can take up to 2,000 mg a day without adverse side effects, according to the National Institutes of Health. If you prefer to get your vitamin C through food, Brill recommends a half-cup of raw red sweet pepper (140 mg of vitamin C), a medium kiwi (70 mg), or a medium orange (70 mg). Other foods rich in vitamin C include strawberries, kiwi, cantaloupe, and broccoli.

The bottom line: Consider a vitamin C supplement if you don’t eat many vitamin C-rich foods.