Vitamin C

What It Does for You
Vitamin C is an antioxidant that has been shown to fight DNA-damaging free radicals. It may help to maintain a healthy immune system and boost HDL, the so-called "good" cholesterol.

How Much You Need Daily
Seventy-five milligrams, but some experts recommend getting at least 200 milligrams. As for megadoses of C to prevent colds, there's no scientific evidence that they accomplish anything.

Best Food Sources
Citrus fruits and juices, strawberries, red and green peppers, Brussels sprouts, broccoli, spinach, kale, and collard greens.

How to Eat Enough of It
Just one orange almost gets you to the RDA. Eat your recommended five servings a day of fruits and vegetables and you shouldn't be lacking in C.