What You Should Know About Vitamin C

Get Some: Fruits
1 / 12You probably know about oranges, grapefruits, lemons, and limes. But berries rock too -- strawberries, raspberries, blueberries, cranberries. Papaya, kiwi, pineapple, cantaloupe, plums, and watermelon are good sources. Even bananas, apples, and pears have some.
Eat them fresh and raw. Vitamin C breaks down over time when it's heated.

Get Some: Veggies
2 / 12Think green. Bell peppers are your big C winners. Load up on leafy greens too -- kale, Swiss chard, collards, plus cabbage, and bok choy. Crunch into broccoli, cauliflower, and Brussels sprouts. Don't forget tomatoes, sweet potatoes, and winter squash.
If you really have to cook your veggies, stick with steaming or microwaving. These methods tend to keep more of the vitamin's benefits.

Dynamic Duos
3 / 12Vitamin C can help other nutrients work better. Put red peppers in your spinach salad. Slip some broccoli in your baked beans. Pair up strawberries with your oatmeal.

Prevent a Cold? Nope
4 / 12Your immune system does need vitamin C to work right. But extra won't help you avoid a cold. It may make it go away faster or not feel so bad. That is if you were taking it before you got sick.

Cell Service
5 / 12Vitamin C helps you get rid of chemicals that cause damage inside your body. It helps offset the effects of pollution, cigarette smoke, sunlight, and radiation and even helps turn food into energy. That could help keep things working better for longer and protect you from diseases, including Alzheimer's and cancer.

Skin Game
6 / 12Your body needs vitamin C to help it make bones, cartilage, skin and muscles (including your heart), ligaments,tendons and blood vessels. Vitamin C is important for new skin and scar tissue when you get cut and to keep you from getting wrinkles.

Gets Your Brain in Gear
7 / 12You need vitamin C to help carry signals from your brain all over your body. These affect your mood, memory, motivation, and how you feel pain.

Raises Your Sights
8 / 12The vitamin A in carrots isn't the only thing that's good for your eyes. Vitamin C might slow age-related macular degeneration (AMD), but it won't prevent the disease. C may also cut your risk of cataracts.

Vitamin C vs. the Big C
9 / 12Very high doses, especially through an IV, may slow the growth and spread of cancer cells. In some case it can help chemotherapy and radiation work better. It may help you feel better and have fewer side effects, too. But be careful. It can also make treatments less effective. Check with your doctor to see if it makes sense for you.

Up in Smoke
10 / 12When you smoke, you'll have lower levels of vitamin C in your body. Try to get a little extra every day to make up for it.
People who are around smokers are also affected and could use more vitamin C, too.

How Much?
11 / 12Most people who eat a variety of vegetables and fruits daily get more than enough vitamin C from their diet.
If you want to take a supplement, look for the inexpensive ascorbic acid form. Check with your doctor about how much is right for you.
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