As an antioxidant and unique nutrient, vitamin C helps do this by fighting free radicals, participating in anti-inflammatory pathways, and directly promoting the synthesis and function of white blood cells.* For an added benefit, vitamin C also supports healthy aging by helping buffer against oxidative stress.* The recommended daily dose of vitamin C2, according to the National Academy, is 90 milligrams in adult men and 75 milligrams in adult women, and the daily dose that the general population is recommended not to exceed is 2,000 milligrams. While vitamin C can be taken in supplement form, it’s also found in many fruits and vegetables. Both sources of this essential water-soluble micronutrient can be complementary. Remember that vitamin and mineral content varies in foods based on a host of factors, including soil content and growing conditions, so the amounts included here are estimates based on nutrient analysis date from the USDA. These are the top seven sources of vitamin C, according to the USDA’s food data charts3: Though this tropical fruit might strike you as summer produce, it’s actually in season from November to April. If you want some inspo for how to use this sweet fruit, try enjoying it raw, tossed into a smoothie, or baked into gluten-free guava coconut bars. To support your body’s immune response, throw them in your morning smoothie or enjoy on their own. Make some fresh-squeezed orange juice with turmeric and ginger to enhance gut health and support immune function. Impress your friends at your next party (or virtual happy hour) with this Thai grapefruit martini. For a mocktail version, simply replace the vodka with tonic or seltzer water. If you’re not interested in steamed Brussels sprouts, shave them into a crunchy, cruciferous salad, or roast them with garlic and cayenne pepper. Add any of these vitamin-C-rich foods to your daily diet for a delicious, immune-supporting upgrade, or consider taking a vitamin C supplement.*
