The news recently has been full of reports about antioxidants and their benefits in combating aging. One antioxidant, vitamin C, got a lot of attention in the 70s and 80s due to the research done by Dr. Linus Pauling. Although some of his work was the focus of some controversy, there is no question about the importance of getting enough vitamin C.

People sometimes think that good health can be gained by taking a magic pill. However, as with anything else in life, taking too much vitamin C can be too much of a good thing. For adults, the recommended upper limit is 2000 mg per day. Some common side effects of too much vitamin C are diarrhea and nausea. Other more extreme symptoms of megadoses of vitamin C include vomiting, heartburn, cramps, headache and insomnia.

Not getting enough vitamin C can result in diseases like scurvy. Though rarely found today, scurvy was common years ago especially among sailors on long sea voyages who ate a diet of only foods that could be stored for long periods of time. In the 19th century, the British were said to be the first to notice the link between scurvy and fruit consumption and began to include citrus fruit in their ship stores. Because of this, British sailors came to be known as “limeys”.

Even though scurvy has become rare, not enough vitamin C in your diet can still lead to other not so serious side effects like anemia and frequent infections.

Not enough is bad and too much leads to problems so how much vitamin C is right? In 1999, the National Institutes of Health (NIH) doubled the recommended dietary allowance, or RDA, of vitamin C to 100 to 200 mg for an adult with an additional 35 mg for smokers.

Strawberries, oranges and kiwi fruit are excellent sources of vitamin C as well as tomatoes and red peppers. According to the NIH, the average adult should be getting 5 servings of vegetables and fruit per day to get enough vitamin C as well as other essential vitamins and minerals.

Because of the complex interactions of vitamins and your body, health experts recommend that you should try to eat fruits and vegetables instead of vitamin supplements alone to get your daily intake of vitamin C. Consuming uncooked and fresh vegetables will ensure that you’re getting the vitamins and minerals you need and you’ll avoid destroying vitamins through the cooking process or storage.

Want to find out more about successful diet, nutrition and health? Visit HealthyLiving411.com to learn about the best diet for your needs.