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Vitamin C is synonymous with oranges for many people, but other fruits can deliver even more of the powerful antioxidant.
One medium orange contains 68 milligrams of vitamin C, a nutrient that’s important for a healthy body in several ways.
It plays a role in keeping the immune system strong and protects cells from damage. It’s key for healthy skin, bones, teeth and gums. It also helps the body heal wounds and absorb iron from plant-based foods.
“So as people are transitioning to more of a plant-based way of eating, sometimes having extra vitamin C can help your body absorb iron from foods like spinach or beans to make sure you’re not deficient in iron,” Sarah Rivenburgh, a registered dietitian at OhioHealth, previously told TODAY.com.
The recommended daily intake of vitamin C is 90 milligrams for men and 75 milligrams for women, according to the National Institutes of Health. Children need less.
The body can’t make vitamin C, so people need to get it from food.
“It’s very easy to get enough vitamin C through your diet alone. The body can absorb nutrients from food better than supplements, so I always recommend starting with foods,” says Natalie Rizzo, nutrition editor for TODAY.
