The benefits of vitamin C

Vitamin C is one of the safest and most effective nutrients, experts say. It may not be the cure for the common cold (though it's possible it may help prevent more serious complications), but some research suggests the benefits of vitamin C may help maintain a healthy heart, eyes, skin and immune system.

A study published in Seminars in Preventive and Alternative Medicine that looked at more than 100 studies over 10 years revealed a growing list of benefits of vitamin C.

Experts say higher blood levels of vitamin C may be the ideal nutrition marker for overall health. Indeed the more we learn about vitamin C the better our understanding of how diverse it is in maintaining our health, from cardiovascular, cancer, stroke and eye health to longevity.

How much vitamin C is enough?

Studies examined at the University of Michigan in the US used 500 milligrams daily of vitamin C to achieve health results. That's much higher than the UK’s recommended dose of 40mg a day or the EU’s RDA of 80mg a day for adults. So unless you can eat plenty of fruit and vegetables, researchers suggest you may need to take a dietary supplement of vitamin C to gain all the benefits. Senior research associate Dr Mark Moyad suggests taking 500 milligrams a day, in addition to eating five servings of fruits and vegetables.

"It is just not practical for most people to consume the required servings of fruits and vegetables needed on a consistent basis, whereas taking a once-daily supplement is safe, effective, and easy to do,” Moyad says. In the UK, only about 12% of people get their complete intake of five portions of fruit and vegetables a day.

Moyad says there is no real downside to taking a 500-milligram supplement, except that some types may irritate the stomach. That's why he recommends taking a non-acidic, buffered form of the vitamin. "The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe,” he says.

Still, experts suggest that you do your best to include more fresh fruit and vegetables in your diet before you begin taking supplements.

While a glass (about 250ml) of orange juice would be enough to meet your RDA for vitamin C, here are all the foods and beverages you'd need to consume to reach 500 milligrams (mg):

• Cantaloupe, one serving: 59mg
• Orange juice, one glass: 97mg
• Broccoli, cooked, one serving: 74mg
• Red cabbage, one serving: 40mg
• Green pepper, one serving, 60mg
• Red pepper, one serving, 95mg
• Kiwi, one medium: 70mg
• Tomato juice, one glass: 45mg

The health benefits of vitamin C

According to recent research, vitamin C may offer health benefits in these areas: