It’s officially cold and flu season, which means our immune systems will be working overtime. You’ve probably heard that now is a good time to load up on vitamin C, which supports immune function so our body can fight off infections.<\/p>\n
Vitamin C is found naturally in many foods, added to some food products and available in supplements. <\/p>\n
\u201cVitamin C is a powerful antioxidant that plays a key role in immune health and fights inflammation,” says Natalie Rizzo, registered dietitian and TODAY.com food editor.<\/p>\n
Antioxidants like vitamin C help protect our cells from damage due to harmful free radicals, which increase the risk of chronic disease, according to the National Institutes of Health.<\/a><\/p>\n In addition to keeping our body’s defenses strong, vitamin C also aids in the growth and repair of tissues, supports wound healing, and helps the body absorb iron, says Rizzo.<\/p>\n It’s important to get enough vitamins year-round, but it’s especially crucial to maintain your vitamin C intake during the winter<\/a>, when respiratory viruses peak. Vitamin C won’t prevent or cure colds \u2014\u00a0but it may help reduce symptom severity and duration.<\/p>\n Vitamin C is water-soluble, which means it isn’t stored in the body, and any excess will be excreted in urine. So it’s crucial to keep up your vitamin C levels by consuming it on a daily basis.<\/p>\n How Much Vitamin C Do You Need?<\/p>\n The body can’t make its own vitamin C, so we need to get it from our diet. The recommended daily intake of vitamin C varies, but adults should aim for the following, per the NIH:<\/p>\n Men: 90 milligramsWomen: 75 milligramsPregnant women: 120 milligramsLactating women: 85 milligrams<\/p>\n Most people can get enough vitamin C from eating a nutritious diet. Vitamin C deficiencies are uncommon in the U.S., but they can lead to a serious condition called scurvy, per the NIH.<\/p>\n Certain groups are at higher risk of developing a vitamin C deficiency. These include people with extremely limited diets, smokers, and people with underlying conditions that affect their ability to absorb nutrients.<\/p>\n High-risk individuals may benefit from taking a vitamin C supplement \u2014 always talk to your doctor first.<\/p>\n The average, healthy person doesn’t need to take supplements to get enough vitamin C, dietitians say. If you’re looking to increase your intake, opt for a food-first strategy before reaching for a pill.<\/p>\n \u201cSupplements should supplement the diet, meaning that foods are the best source of the nutrients your body needs,\u201d says Rizzo.<\/p>\n Benefits of Getting Vitamin C From Foods<\/p>\n \u201cYour body absorbs vitamin C more effectively from whole foods, and you get the benefit of additional nutrients, like fiber, antioxidants and phytonutrients, that supplements can\u2019t replicate,” Melissa Mroz-Planells, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.<\/p>\n All of these nutrients and plant compounds in foods work together to enhance absorption and promote overall health, Rizzo notes. In other words, nature provides us with a better multivitamin<\/a> than you can buy.<\/p>\n “Studies also link nutrients from food \u2014 not supplements \u2014 to lower risks of chronic disease and better long-term outcomes,” says Rizzo. <\/p>\n Most vitamin C supplements contain way over the recommended intake \u2014 some have more than 1,000%. \u201cWith supplements, it\u2019s easy to consume more than your body needs,” says Mroz-Planells. <\/p>\n There\u2019s no evidence that taking mega-doses of vitamin C has health benefits, the experts note. Whatever your body doesn\u2019t use, it\u2019ll flush out in your urine, Rizzo adds.<\/p>\n Lastly, vitamin C supplements do have risks. “Too much vitamin C can cause digestive upset and in some cases interfere with how other nutrients are absorbed,\u201d says Mroz-Planells.<\/p>\n Foods to Eat Instead of Taking a Vitamin C Supplement<\/p>\n There are plenty of delicious whole foods that can provide most of the vitamin C you need for the day, the experts say. <\/p>\n Vitamin C is sensitive to heat, so cooking can reduce the vitamin C content in foods, according to the NIH. Fortunately, all of the foods on this list can be enjoyed raw.<\/p>\n Red Bell Peppers<\/p>\n Move over, oranges. Red bell peppers actually top the list of fruits highest in vitamin C<\/a> \u2014\u00a0yes, they are technically fruits, not vegetables.<\/p>\n One serving (about one-half cup, or 85 grams) of raw sweet red bell pepper<\/a> provides a whopping 121 milligrams vitamin C, which is about 135% the daily value, per the U.S. Department of Agriculture<\/a>.<\/p>\n Red bell peppers are also a good source of vitamin A, which supports immune function and healthy vision, and vitamin B6. Plus, the vibrant red color comes from the pepper’s high antioxidant content.<\/p>\n Papaya<\/p>\n Papaya is a tropical fruit that’s known for being rich in vitamin C, says Mroz-Planells. <\/p>\n One cup of fresh papaya<\/a> packs about 88 milligrams of vitamin C, or nearly 100% of the daily value. <\/p>\n This delicious fruit is an excellent choice to support your immune system thanks to its high levels of vitamin C and also vitamin A. It\u2019s rich in beta-carotene, a precursor to vitamin A, which gives the fruit its bright color and powerful antioxidant properties. <\/p>\n Oranges<\/p>\n \u201cCitrus fruits like oranges are classic vitamin C source,” Mroz-Planells says.<\/p>\n One medium orange<\/a> (about 140 grams) packs 80 milligrams of vitamin C, which is nearly 90% of the daily value. <\/p>\n They’re also a good source of potassium<\/a> and antioxidants. Oranges are in season in the winter, so they’re easy accessible during cold and flu season. <\/p>\n Strawberries<\/p>\n \u201cStrawberries are also excellent sources of this nutrient,\u201d says Mroz-Planells. <\/p>\n One cup of raw strawberries<\/a> provides about 83 milligrams of vitamin C or 92% of the daily value. <\/p>\n Strawberries<\/a> are also rich potassium, folate and manganese. Plus, one serving provides about 3 grams of fiber, which aids in digestion and slows down the absorption of sugar into the bloodstream.<\/p>\n Kiwi<\/p>\n This tart, juicy fruit is another rich source of vitamin C, along with other nutrients.<\/p>\n One medium kiwi<\/a> has 64 milligrams of vitamin C, just over 70% of the daily value. <\/p>\n Kiwis<\/a> also provide some vitamin E, another antioxidant that acts with vitamin C to protect against free radicals, as well as potassium, which supports healthy blood pressure. <\/p>\n Plus, kiwis are loaded with gut-healthy fiber. According to new dietary guidelines,<\/a> kiwis are the best fruit for treating constipation<\/a>, TODAY.com reported previously.<\/p>\n Broccoli<\/p>\n Broccoli is a versatile vegetable that’s chock-full of nutrients, including vitamin C.<\/p>\n One serving (about one cup) of raw broccoli<\/a> provides about 77 milligrams of vitamin C, or 70% of the daily value.<\/p>\n Broccoli<\/a> is part of the ultra-nutritious cruciferous vegetable family, which are known for their high antioxidant content and cancer-fighting properties. <\/p>\n Broccoli is also an excellent source of fiber and vitamin K.<\/p>\n Brussels Sprouts<\/p>\n Brussels sprouts are a delicious fall vegetable <\/a>that you should load on your plate if you want to up your vitamin C intake.<\/p>\n One-half cup of cooked Brussels sprouts<\/a> provides about 48 milligrams of vitamin C, which is over 50% of the daily value. Fresh Brussels sprouts have more than twice that amount.<\/p>\n In addition to vitamin C, these tender, cabbage-like sprouts provide vitamin K, which is important for healthy blood clotting, inflammation-fighting antioxidants, and minerals which support healthy bones, TODAY.com reported previously.<\/p>\n Grapefruit<\/p>\n Grapefruit is another citrus fruit known for its vitamin C content, says Rizzo. This juicy, tangy fruit is naturally low in carbohydrates but high in vitamins, minerals and antioxidants.<\/p>\n Half of a medium pink grapefruit <\/a>contains 43 milligrams of vitamin C, which is nearly 40% of the daily value.<\/p>\n Grapefruits<\/a> also provide some vitamin A, potassium, calcium, magnesium and phosphorous. In addition to supporting a healthy immune system, grapefruits may help boost skin health and lower cholesterol. <\/p>\n Tomatoes<\/p>\n Tomatoes are bursting with nutrients, including vitamin C. <\/p>\n One serving, or about one medium raw tomato<\/a>, provides 20 milligrams of vitamin C, or about 20% of the daily value.<\/p>\n