Vitamin C (a.k.a. asorbic acid):

As we go on, we remember that vitamin C is one of the best vitamins ever! Cartons of OJ are emblazoned with this famous vitamin’s name and for a good reason.

Vitamin C is thought to lower the risk for some cancers, including cancers of the mouth, esophagus, stomach, and breast.

It also helps make collagen, an important tool in wound repair. And let’s not forget its antioxidant properties and immune-boosting effects!

But before chugging that daily glass of Emergen-C to ward off a cold, know that evidence linking “megadoses” of Vitamin C to staving off sickness are conflicting. How so? A review of 30 research trials that included over 11,000 people showed that the incidence of the common cold is not decreased with high Vitamin C intake .

What’s more, the potential for vitamin C overdose is not ruled out, though uncertain. But don’t skimp on C: After all, scurvy — the severe vitamin C deficiency linked to bleeding, bruising, join pain, and hair and tooth loss — is for pirates, not millennials. Arrgh!

What You Need:

  • Men = 90 mg
  • Women = 75mg (Smokers should add 35 mg)

How to Get It:

  • Choose citrus, like OJ (100+ mg per cup)
  • grapefruits (76 mg per medium fruit)
  • consider strawberries (85 mg per cup)
  • tomatoes (16mgg per medium tomato)
  • red peppers (95 mg per ½ cup)
  • broccoli (51 mg per ½ cup)

What’s Too Much:

  • 2,000 mg