There are many benefits from vitamin C. For instance, it bolters your immune system, protects you against cardiovascular disease, stroke, and cancer, and it even keeps you from wrinkling. So, how do you know when you need to take a supplement or whether you get enough without it?

Determining Your Intake

Most health experts agree that if you regularly consume the recommended nine servings of fruits and vegetables every day, then you’re likely getting the Recommended Daily Allowance (RDA) of vitamin C, which is 75-90 milligrams. However, if you aren’t eating your produce, then you’ll probably need a supplement to ensure that you get the necessary amount for optimal health.

Some health publications, such as the WebMD website, suggest that an intake closer to 500 milligrams is more appropriate for an adult. Of course, it is always best to get it via regular foods than supplements, but if you know that you won’t, then taking vitamin C pills or powders is the next best thing. Just be aware that it may upset your stomach, so you may want to take it with your meals to hinder this effect.

Foods High In Vitamin C

If you’d like to increase your intake of C the natural way, there are a few foods that are high in this particular nutrient and can get you closer to your goal. Here are just a few of them:

• Orange juice, one cup – 97 mg
• Orange, one whole – 69 mg
• Yellow bell pepper, one large – 341 mg
• Broccoli, one cup chopped – 81 mg
• Guava, one fruit – 125 mg
• Papaya, one small – 95 mg
• Kale, one cup – 80 mg
• Kiwi, one fruit – 64 mg
• Strawberry, one fruit – 10 mg

Make sure you get your daily dose of vitamin C so you can enjoy all of its benefits. If that means taking a supplement, then do it. You’ll be healthier because of it.