Most people think of vitamin C as the go-to nutrient for preventing colds. However, taking vitamin C supplements, every day doesn’t prevent most colds and only slightly shortens their duration.
Even so, vitamin C plays an important role in supporting your immune system. It helps your skin and airways form barriers that make it harder for germs to enter your body. It also boosts your white blood cells, allowing them to recognize and destroy harmful invaders that can make you sick.
While vitamin C will not prevent the common cold, it remains a powerful supporter of the immune system. The good news is that it is easy to get enough of this nutrient from everyday foods.
The recommended dietary allowance (RDA) for vitamin C is:
- 90 mg per day for adult men
- 75 mg per day for adult women
- 15 to 115 mg per day for infants, children, and teens
- Smokers need about 35 mg more each day than non-smokers
So what should you eat to meet these daily needs?
Citrus fruits Tomatoes and tomato juice
Potatoes Red peppers
Cantaloupe Kiwifruit
Broccoli Strawberries
Papaya Brussels sprouts
Vitamin C is also a “team player” nutrient. It helps the body absorb iron from plant-based foods. Try pairing foods rich in both nutrients, such as cashews with bell peppers, or a spinach salad topped with a citrus dressing, to improve iron absorption.
There is no guarantee that eating vitamin C-rich foods will keep you from getting sick. However, including a variety of these foods in your meals supports your immune system’s overall health year-round.
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