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How Much Vitamin C Is Enough? continued...

Still, American Dietetic Association spokeswoman Dee Sandquist, RD, suggests doing your best to work more fruits and vegetables into your diet before taking supplements.

"Strive to eat nine servings of fruits and vegetables daily, because you will get a healthy dose of vitamin C along with an abundance of other vitamins, minerals, and phytochemicals that are good for disease prevention and overall health," she says.

While a cup of orange juice or a half-cup of red pepper would be enough to meet your RDA for Vitamin C, here are all the foods and beverages you'd need to consume to reach 500 milligrams (mg):

  • Cantaloupe, 1 cup (8 ounces): 59mg
  • Orange juice, 1 cup: 97mg
  • Broccoli, cooked, 1 cup: 74mg
  • Red cabbage, 1/2 cup: 40mg
  • Green pepper, 1/2 cup, 60mg
  • Red pepper, 1/2 cup, 95mg
  • Kiwi, 1 medium: 70mg
  • Tomato juice, 1 cup: 45mg.

The Health Benefits of Vitamin C

According to recent research, vitamin C may offer health benefits in these areas:

1. Stress . "A recent meta-analysis showed vitamin C was beneficial to individuals whose immune system was weakened due to stress -- a condition which is very common in our society," says Moyad. And, he adds, "because vitamin C is one of the nutrients sensitive to stress, and [is] the first nutrient to be depleted in alcoholics, smokers, and obese individuals, it makes it an ideal marker for overall health."

2. Colds. When it comes to the common cold, vitamin C may not be a cure. But some studies show that it may help prevent more serious complications. "There is good evidence taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia and lung infections," says Moyad.

3. Stroke. Although research has been conflicting, one study in the American Journal of Clinical Nutrition found that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk than those with the lowest concentrations. The reasons for this are not completely clear. But what is clear is that people who eat plenty of fruits and vegetables have higher blood levels of vitamin C.

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