Vitamin C keeps the immune system healthy, helping treat infections, viruses, and other conditions. Although research has not proven that vitamin C prevents the common cold, it can help people recover more quickly, and it may reduce the severity of the virus. Though most people think of oranges and orange juice, vitamin C is in many common foods.
Chili Peppers
Chili peppers can be used to spice up just about any dish, and they up your vitamin C intake, too. In addition to burning your tongue, a half cup of diced chili peppers contains more than 100 percent of your recommended daily vitamin C. They also have plenty of other nutrients, like vitamins A and B6 and potassium. To add chili peppers to your diet, try dicing and putting them into soups, curries or meat dishes for a little extra spice. In addition to vitamin C's effects on viruses, the capsaicin in chili peppers can help to clear nasal passages and relieve headaches during cold season, too.
Strawberries
Strawberries are not just delicious; they are one of the best sources of vitamin C, containing even more than oranges. They're also a great source of folate, antioxidants, manganese, and potassium. Strawberries are easy to add to your diet; they can top yogurt or cereal, sweeten smoothies, make a great, simple snack.
Mangos
If you want to consume more vitamin C, turn to mangos. One cup of diced mango pieces can meet your daily recommended intake of vitamin C. Due to their size, eating an entire mango can provide nearly twice the recommended amount. That boost may help to keep you healthy and decrease viral recovery time. Mangos might not be as popular as apples and oranges in the produce section, but given how much protein, potassium, and vitamins are packed into these fruits, maybe they should be!
Sweet Peppers
If chili peppers are too much, sweet peppers can also provide vitamin C. A half cup of chopped green peppers has up to three times the daily recommended intake of vitamin C, and the more colorful sweet peppers contain more than 100%. Raw vegetables contain the most nutrients, so try snacking on raw slices and low-fat dip or dicing them up for salads. Even cooked peppers retain a lot of their nutritional benefits.
Kohlrabi
This turnip-looking green root vegetable is a member of the cabbage family and a cup gives you more than the recommended daily amount of Vitamin C. Kohlrabi contains many key nutrients, including vitamin C, fiber and antioxidants, potassium, magnesium, and vitamin B6. The sweet, crunchy, lightly flavored veggie is delicious raw, but can also be steamed as a side dish.
Kale
Kale is a superfood because of high levels of vitamin K and vitamin A, but it's also a great source of vitamin C, containing about 130% of the daily recommended amount in every cup. In addition, kale is full of iron, omega-3 fatty acids, and other important nutrients. It's easy to add more kale to your diet by swapping it for lettuce in salads or adding it to smoothies.
Pineapple
A cup of pineapple has more than 75 mg of vitamin C. Pineapples have a lot of bromelain, an enzyme that can help with food breakdown during digestion, improving the body;'s ability to absorb nutrients. Pineapple is available fresh, frozen, dried, and canned. Many studies suggest frozen fruit has as much, if not more, nutritional value as fresh, though it may affect the flavor.
Kiwi
Kiwi is a great snack for anyone on the go, and it's packed with vitamins C, K, and E, fiber, and potassium. Although you can eat the peel safely, the best way to eat kiwi is to cut it in half and use a spoon to scoop out the center. Kiwi also has lots of antioxidants and anti-inflammatory properties. These fruits are small and easy to prepare, so pack one to eat at your desk at work, or add them to fruit salad.
Grapefruit
The grapefruit diet might not be as trendy as it once was, but grapefruit is still an excellent source of nutrients. A great source of vitamin C, of course, the citrus fruit also contains vitamin A, potassium, and fiber. Grapefruits also offer lycopene, which has been shown to fight cancer-causing cells and reduce the risk of developing tumors. Research shows that grapefruit improves heart health, making it a good option for those with cardiovascular issues. You can drink grapefruit juice and get many of the same health benefits, but eating half a fruit for breakfast or as a mid-afternoon snack is ideal.
Cauliflower
A cup of cauliflower can meet about 85 percent of your recommended daily intake of vitamin C. This vegetable from the brassica family is a healthy way to get vitamin B6, fiber, and potassium into your diet. A cup of cauliflower only has about 25 calories. For maximum nutrients, try raw cauliflower pieces with yogurt dip. You can also steam or boil cauliflower for a healthy side dish.
Broccoli
Broccoli is packed with nearly 135 percent of the recommended daily intake of this important nutrient in a single-cup serving. It also has lots of other healthy components, like vitamin B6, vitamin A, and plenty of fiber. Both the stems and the flowering heads are edible, and the cruciferous veggie can be served cooked or raw.
Brussels Sprouts
Brussels sprouts might not be at the top of everyone's list, but they're full of vitamin C and have fewer than 40 calories per cup. They're also bursting with potassium, vitamin B6, and vitamin A, and a healthy dose of fiber. Steam or roast Brussels sprouts for a healthy, vitamin C-filled side dish with your next meal.
Guava
Guava grows primarily in Central and South America and is not always well-known to North Americans. However, just one cup of the pretty pink fruit contains a whopping 625 percent of your recommended daily vitamin C. It includes 36 percent of recommended fiber, and 20 percent of vitamin A, too. Guava has been known to help with everything from common colds to high blood pressure.
Papaya
The papaya is another tropical fruit full of vitamins and minerals. It makes a great ingredient for smoothies, salads, and other delicious dishes, and delivers about 150 percent of daily vitamin C in every cup. That amount also has less than half a gram of total fat and just 62 calories. Papaya has a sweet, tropical taste with a very smooth consistency.
Cantaloupe
Cantaloupe is a great source of vitamin C. The melon exceeds the recommended daily value for vitamin A and contains plenty of potassium, too. Because vitamin C is very beneficial to immune system function and heart health, cantaloupe is a good choice for those at risk for cardiovascular concerns. Eating a dish of cantaloupe every day can also help fend off viruses and other illnesses by strengthening the immune system.
Vitamin A should be an integral part of every person's diet. It plays vital roles in your body by helping to maintain your vision, skin health and even your immune system's ability to work properly. But it's important to consume the right amount; vitamin A can be harmful when your body gets too much of it. Learn more about vitamin A, including what it does, where to find it and what happens when you get too much of it.
What Does Vitamin A Do?
Vitamin A is actually a group of fat-soluble vitamins like retinol, retinal and retinyl esters, all of which have various health benefits. Vitamin A is particularly important in the maintenance of vision — especially your ability to see in low light. Your body converts this vitamin to retinal, which combines with other molecules to form rhodopsin. This is the protein principally responsible for your eyes' absorption of light. If you're worried about your vision getting worse over time, make sure you get enough vitamin A. It's a good way to strengthen your sight naturally.
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Consuming sufficient amounts of vitamin A can also work wonders for your immune system. Vitamin A promotes the production of white blood cells, particularly T cells, which eliminate viruses and bacteria from your body. Vitamin A also stimulates the production of special T cells called regulatory T cells. These help to reduce the risk of your body attacking its own healthy cells, which is what happens with some autoimmune diseases. Furthermore, vitamin A fortifies the linings of your respiratory, intestinal and urinary tracts, along with your skin and mucous membranes. It also sends additional immune cells there to prevent bacteria from entering your body and causing an infection.
Vitamin A is also involved in the maintenance of healthy skin by helping immature skin cells age properly into mature skin cells. It reduces sebum production, which can be problematic in oily skin. In fact, Isotretinoin is a common prescription-only vitamin A derivative used as a treatment for acne.
Vitamin A can also contribute to improved bone growth, cell division and cell differentiation. It even promotes reproduction and is a healthy supplement for people who are breastfeeding.
Food Sources of Vitamin A
Vitamin A is quite easy to come by naturally. Many of the most basic staples in our diets — meat, eggs, milk and cheese, for example — are excellent sources of vitamin A. Other specific animal sources have high vitamin A levels as well, such as kidney and liver. However, it's important to note that some of these foods have high cholesterol and saturated fat levels, so be sure to keep a healthy balance of these in your diet if you choose to eat them.
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Vitamin A exists as either preformed vitamin A or as provitamin A carotenoids. Preformed vitamin A is found in animal and dairy sources. Provitamin A carotenoids include beta-carotene and alpha-carotene, which your body converts into vitamin A and other derivatives. Beta-carotene is found in foods like carrots, pumpkins, sweet potatoes, cantaloupes, grapefruits, spinach, broccoli and apricots. As a general rule, the more vibrant the color of a fruit or vegetable is, the more beta-carotene it contains. As a bonus, you won't have to worry about the fat or cholesterol content in these foods.
Side Effects of Too Much Vitamin A
Getting the right amount of vitamin A in your diet shouldn't have any negative side effects. However, a vitamin A deficiency can lead to health issues over time. If you don't get enough vitamin A, you could develop vision problems. Plus, your immune system could weaken, leaving you susceptible to infectious diseases.
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Perhaps even more serious are the side effects of consuming too much vitamin A, also known as hypervitaminosis A. Initially, too much vitamin A can cause headaches, dizziness, nausea and even vomiting. Because vitamin A is fat-soluble, it tends to get stored in your liver if you consume too much of it, which can lead to liver problems and even liver failure. There's also evidence that getting excess vitamin A can cause osteoporosis and bone fractures.
In particular, pregnant people must be careful about their intake of vitamin A, as getting too much vitamin A can cause birth defects. Pregnant people shouldn't eat foods that are high in vitamin A, such as pate and fish liver oil. In general, babies and small children are more sensitive to vitamin A overdoses and deficiencies, so it's important to closely monitor their daily vitamin A consumption, too.
Taking Vitamin A: Daily Dosage Recommendations
According to the Institute of Medicine Food and Nutrition Board, most adult men should consume around 900 micrograms (mcg) of vitamin A per day, and women should have around 700mcg per day. The recommended daily intake is lower (750–770mcg per day) in pregnant people and higher (1200–1300mcg per day) for people who are breastfeeding.
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The daily dosage for children varies with age. From 0 to 6 months, infants should have 400mcg per day, after which they should consume 500mcg per day until they reach the age of 1. Children 1 to 3 years of age should get 300mcg per day, while those from 4 to 8 years of age need 400mcg per day. Those from 9 to 13 years old need 600mcg each day. Daily recommendations for children don't change based on gender.
These dosage requirements are general guidelines. Individuals may have differing daily recommendations for vitamin A, depending on their health status and lifestyle. Most people can get a sufficient amount of vitamin A simply by eating a balanced diet. Consult a doctor before taking any vitamin A supplements or changing from the recommended dosage for your age and sex.
In summary, it's important to be aware of the foods that'll give you an adequate supply of vitamin A. Provided you have a balanced diet, you might not need to take vitamin A supplements. Be aware of foods containing high levels of vitamin A, and avoid eating too much of these, particularly during pregnancy.
When you think of vitamins and minerals, what is the first one that comes to mind? I know for me personally, it's vitamin C. As an immunologist, it's the micronutrient I get asked about a ton, especially around cold and flu season.
You might see vitamin C listed as ascorbic acid, ascorbyl palmitate, calcium ascorbate, or sodium ascorbate. Despite having different and sometimes difficult-to-pronounce names, they are the same thing.
Want to know another fun fact? Vitamin C helps with other micronutrient absorption, especially iron. Iron deficiencies are common among women, children, and vegetarians, so boosting iron levels through vitamin C supplementation is a good strategy to make sure these populations maintain adequate iron levels.
What are some health benefits of these specific micronutrients?
Vitamin C is a potent antioxidant, which can promote skin health and strengthen your immune system. Additionally, vitamin C is key for maintaining your metabolism and supporting your nervous system. Iron is critical for moving oxygen around the body, so iron mainly promotes cardiovascular health. Iron also plays a role in your body's metabolism.
How much vitamin C should I aim for and what foods should I focus on?
Foods rich in vitamin C can be found in vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower, potatoes, spinach, and tomatoes; fruits like citrus and strawberries; and juices like citrus juice and tomato juice. To better help you understand how much vitamin C you should be getting and how much of it is in certain foods, see the tables below.
Recommended Dietary Allowances (RDAs) for Vitamin C
Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press, 2000.
Age
Male
Female
Pregnancy
Lactation
0–6 months
40 mg*
40 mg*
7–12 months
50 mg*
50 mg*
1–3 years
15 mg
15 mg
4–8 years
25 mg
25 mg
9–13 years
45 mg
45 mg
14–18 years
75 mg
65 mg
80 mg
115 mg
19+ years
90 mg
75 mg
85 mg
120 mg
Smokers
Individuals who smoke require 35 mg/day more vitamin C than nonsmokers.
* Adequate Intake (AI)
Food sources of vitamin C
Milligrams (mg) per serving
Orange juice, ¾ cup
93
Orange, 1 medium
70
Strawberries, fresh, ½ cup
49
Broccoli, cooked, ½ cup
51
Brussels sprouts, cooked, ½ cup
48
Cabbage, cooked, ½ cup
28
Cauliflower, raw, ½ cup
26
Tomato, raw, 1 medium
17
Spinach, cooked, ½ cup
9
Foods rich in iron include animal protein like fish, chicken, and beef. Bread, breakfast bars, cereals, fruits, and whole grain products also contain iron. To better help you understand how much iron you should be getting and how much iron is in certain foods, see the tables below.
Recommended Dietary Allowances (RDAs) for Iron
Institute of Medicine. Food and Nutrition Board.Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc: A Report of the Panel on Micronutrients. Washington, DC: National Academy Press; 2001.
Age
Male
Female
Pregnancy
Lactation
Birth to 6 months
0.27 mg*
0.27 mg*
7–12 months
11 mg
11 mg
1–3 years
7 mg
7 mg
4–8 years
10 mg
10 mg
9–13 years
8 mg
8 mg
14–18 years
11 mg
15 mg
27 mg
10 mg
19–50 years
8 mg
18 mg
27 mg
9 mg
51+ years
8 mg
8 mg
* Adequate Intake (AI)
Food sources of Iron
Milligrams (mg) per serving
Breakfast cereals, fortified with 100% of the DV for iron, 1 serving
18
White beans, canned, 1 cup
8
Chocolate, dark, 45%-69% cacao solids, 3 ounces
7
Lentils, boiled and drained, ½ cup
3
Tofu, firm, ½ cup
3
Beef, braised bottom round, trimmed to 1/8″ fat, 3 ounces
2
Cashew nuts, oil roasted, 1 ounce (18 nuts)
2
Chicken, roasted, meat and skin, 3 ounces
1
Bread, whole wheat, 1 slice
1
Spaghetti, whole wheat, cooked, 1 cup
1
Tuna, light, canned in water, 3 ounces
1
Since I tend to skew vegetarian during the week, I am happy to see how I can incorporate more iron into my diet. I'll just make sure to pair my beans, legumes, or tofu with a vitamin C-rich food for maximum absorption. Sounds like a tofu stirfry is going to hit my weekly dinner rotation!
Vitamin B is a crucial resource in your body, yet many people don't consume enough vitamin B with diet alone. Vitamin B vitamins are necessary for both men and women, especially older adults and those with certain medical conditions. Because vitamin B comes in many forms, it can be confusing to figure out exactly how to take for the most health benefits.
Types of Vitamin B Supplements
Vitamin B complex is a supplement that contains a combination of essential B vitamins so you don't have to take multiple pills each day. Some of the most effective vitamin brands include other vitamins as well, such as biotin, zinc, vitamin C and vitamin E. If you only want to take certain B vitamins, look for individual B1, B2, B3, B5, B6 and B12 supplements. If you're pregnant or obese, you need more of these vitamins, but it's good to check with your doctor for specific requirements.
Kidney Health
B Complex is one of the best vitamins for kidney health because each vitamin it contains has an important job. Vitamins B6, B12 and folic acid help prevent anemia, and the other B vitamins, such as riboflavin, thiamine and niacin, turn the food you eat into energy. If you have kidney disease, your vitamin requirements are different than someone who doesn't have it. Vitamin B6 works to make protein and red blood cells, vitamin B12 makes red blood cells and folate maintains nerve cells and assists in making new cells.
Anxiety and Depression
Vitamin B complex vitamins help with depression and anxiety. It's believed that when you're not getting enough B vitamins in your diet, it causes an imbalance in the brain neurotransmitters that create a signal to your brain, leading to depression. Vitamins B3 and B6 added with some folic acid can help improve your mood and reduce anxiety. You can visit your local natural vitamin shop to see what they have, but if you have questions, you should speak to a physician first or do some research to make sure you're taking the right supplements.
Other Conditions
Trials using vitamins B2, B9 and B12 have shown to benefit conditions such as rheumatoid arthritis and osteoarthritis. The reason these B vitamins are the best vitamins for arthritis is because they help reduce inflammation and improve joint mobility. Vitamin B12 is one of the best vitamins for fibromyalgia because low levels of the vitamin in your body can increase symptoms, making your pain and discomfort worse and causing muscle weakness, pins and needles, and unexplained aches and pains. B vitamins are some of the best vitamins to help tinnitus, or ringing in the ear. Many patients who have chronic ringing in their ears are deficient in B12. B vitamins are also the best vitamins for older men and heart health.
What to Buy
What to buy depends on what your body needs. It's helpful to determine your vitamin requirements based on age and sex before increasing your vitamin intake with your diet. Take time to learn about the top 10 vitamin brands and search vitamin company ratings to find something that works best for you. Vitamin E is good as an antioxidant, which protects the cells, so it's another vitamin that is worth considering. Vitamin G is good for improving healing capabilities and reducing inflammation. Vitamin D3 is used for treating and preventing bone disorders by assisting the body in absorbing calcium.
With the Well+Good SHOP, our editors put their years of know-how to work in order to pick products (from skin care to self care and beyond) they're betting you'll love. While our editors independently select these products, making a purchase through our links may earn Well+Good a commission. Happy shopping! Explore the SHOP
Host Thanksgiving at your house, they said. It would be fun, they said. Actually, nobody ever said this, but I went ahead and volunteered, so here we are. I've got about 15 Thanksgiving menu drafts in the works, a dozen packages en route containing matching plates, silverware, and whatever the results were for "autumnal garlands" on Amazon. I continue to Google "Thanksgiving ingredients and global supply chain delays" every day, wondering how much longer I can wait until I have to find room in my freezer for a turkey. Anyways, all of the stress has resulted in my skin feeling like a mess—until I got my hands on a bottle of Sunday Riley C.E.O. vitamin C serum.
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When I get stressed, I break out. I make matters worse by forgetting to drink water, and not getting my full eight hours of sleep per night—and I also tend to neglect my skin-care routine. When my self care gets derailed like this, my skin also gets blotchy and dull. So, I knew I had to remedy the situation, and I went with a tried-and-true serum that could help bring my face back to life.
Sunday Riley C.E.O. serum's main superpower is that it contains a generous, 15 percent dose of vitamin C, which comes in the form of THD Ascorbate. The cool thing about this formula is that THD Ascorbate is a more stable version of vitamin C, which means it doesn't lose potency as quickly as other vitamin C serums. "When antioxidants, especially vitamin C, are exposed to oxygen and light, they begin to break down. Within six months of opening, the content can diminish to 2 percent or less, leaving you with oxidized vitamin C, which is actually known to irritate the skin," Purvisha Patel, MD, a board-certified dermatologist, previously told us.
The serum also contains ingredients like phytosterols complex (this fights redness) and saccharide isomerate extract (something that helps shrink pores while simultaneously helping protect the skin's moisture barrier so you can better lock in hydration). It's basically a skin booster shot in a bottle, and all it took was one week to notice the difference. While I used C.E.O. in conjunction with Peter Thomas Roth Goodbye Acne Treatment Gel to target the stress zits, the serum definitely worked overtime to brighten my complexion and even out my skin tone. (Also, I've been setting reminders to drink more water—that's also been a contributing factor to this major skin-care U-turn.)
Another nice thing about C.E.O. is that it's lightweight (something I wasn't expecting, considering its consistency is more moisturizer-like than most serums I own) and plays nice with my makeup. I never experience any pilling, or the feeling of extra heaviness on my skin after layering a face cream (I've been using Saint Jane Hydrating Petal Cream, which has been giving me a little extra dew), foundation, and concealer on top. It's unscented, cruelty-free, and the formula is 100 percent vegetarian.
While experts say it can take a few months to really notice a true transformation, my skin is already in a much better place. My Thanksgiving dinner menu? That's going to take more than a little orange bottle—if you have recipe recs, I'm all ears.
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Remember to always consult your doctor before taking supplements.
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Remember to always consult your doctor before taking supplements best vitamin c supplement for skin. Besides citrus and other fruits, you'll find it in broccoli, brussels.
