Vitamin C is a powerful antioxidant

Vitamin C - How Foods Fight Cancer

Vitamin C is a powerful and well-known antioxidant. But unlike the other
antioxidants we’ve looked at so far, which defend cell membranes, vitamin C
patrols the watery areas of the body—the bloodstream or the cell’s interior.

Nobel laureate Linus Pauling was a strong advocate for vitamin C, and
research suggests that, indeed, vitamin C boosts immunity, in addition to
its antioxidant abilities. Once again, vegetables and fruits are the preferred
sources. The recommended daily intake is only 90 milligrams per day for
men and 75 milligrams per day for women. However, some researchers
have recommended higher amounts, typically in the form of supplements
and usually in the neighborhood of 500–2,000 milligrams. There appear to
be no adverse effects from these higher doses of vitamin C.

What are the best foods for vitamin C? Well, citrus fruits are famous
for it, but you’ll find surprisingly large amounts in many vegetables. Table
9 lists some good sources.