Vitamin C, or ascorbic acid, is vital for tissue growth and important to the immune system, heart, skin and hair. It is also thought to neutralize free radicals that can weaken the immune system. Vitamin C also helps in the production of infection-fighting white blood cells. You can increase vitamin C in your diet by consuming foods that are a good source of vitamin C every day. The body can not store vitamin C, so daily consumption is crucial.

Vitamin C-fortified breakfast cereal and a glass of orange juice or an orange is a good way to start your daily vitamin C intake. Vitamin C-fortified breakfast cereal sprinkled on yogurt also makes a great snack later in the day. Fruit or vegetables high in vitamin C are excellent snack ideas and can be prepared and ready in your fridge for easy access.

Substituting spinach for lettuce in salads is a great way to add more vitamin C to your diet. Tomatoes, bell peppers, oranges and strawberries are all good sources of vitamin C and all would make tasty and colorful additions to the spinach salad. Vegetables can be prepared ahead and kept in the fridge to add to stir frys and salads. Fruit salads make a healthy vitamin C-rich dessert when fruits such as berries, kiwis, citrus fruits and mangoes are added.

Broccoli and lemons are both good sources of vitamin C and steamed broccoli with lemon juice makes a healthful side dish. Be sure never to overcook vegetables as Vitamin C can be cooked out of food. Sweet potatoes, with their bright orange flesh, are another food high in vitamin C and can replace regular white potatoes at an evening meal. Some people enjoy baked sweet potatoes sprinkled with a little cinnamon.

Vitamin C was discovered in 1932. Two million sailors died in the 1800s before vitamin C was found to prevent scurvy. Mega-doses of vitamin C have not been shown to be beneficial, but research has shown that amounts of vitamin C per day ranging from 40mg to 300mg for adults do benefit many people. A doctor should be consulted before taking vitamin C supplements as with any other supplements. Too much vitamin C may cause stomach pain and diarrhea.