When it comes to nutrients, antioxidant Vitamin C is a champion. Its immune-boosting properties make eating food that are rich in it an excellent choice for anyone wanting to fight illness during winter’s cold and flu season, and many cold medicines now include it. Long known to prevent scurvy, Vitamin C also can greatly improve eye health, heart health, gum health, and it may even aid in staving off wrinkles. New studies are showing it may help ward off diseases and ailments from from cancer to strokes as well.

There are so many foods that contain vitamin C that it shouldn’t be hard for people toget the required amounts in order to improve their health. The official recommended dosages is between 65 and 90 milligrams daily, but some health experts recommend that adults obtain 500 milligrams of vitamin C every day. While the required 500 milligrams can be obtained by taking a supplement, it’s always better to get the vitamin directly from fruits and vegetables, such as oranges, grapefruits, strawberries, kiwi fruits, cantaloupe, peppers, broccoli, kale, tomatoes, and even potatoes. By eating foods that are high in vitamin C regularly people can gradually build up their immune system to maximize its disease-fighting abilities.

What’s often overlooked, however, is that this vitamin disintegrates very easily. In order to maintain the health benefits of Vitamin C it is very important to prepare foods correctly. Try to consume at least some vitamin-rich foods in their raw state. Cooking can deplete fruits and vegetables of vitamin C, but if cooking is desired, try to cook them for a minimum amount of time over low heat.

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