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Vitamin C

What it’s good for
Vitamin C is essential for healing wounds, and repairing and maintaining cartilage, bones, and teeth. It is also a powerful antioxidant when taken together with Vitamin E.

Where to find it
All fruit and vegetable contain some measure of vitamin C, but foods rich in this nutrient are grapefruit, guava, kiwi, strawberries, dark leafy greens, papaya, mango, watermelon, Brussels sprouts, cauliflower and cabbage.

How to take it
The maximum recommended dosage is 2,000 mg daily, but the Food and Nutrition Board at the Institute of Medicine recommends adults to take slightly less than 100 mg a day.

Safety
The body cannot store vitamin C so toxicity is rare, but extremely high doses (above 2,000 mg) could result in stomach upset and diarrhea.