Fruits and vegetables are of course the healthy foods. But between these two, fruits are easier to be included in the diet as they are frequently consumed as snacks and juices. Fruits enriched with Vitamin C are definitely the citrus ones. So instead of cooling with a can of soda, try ordering a citrus fruit juice on your next meal. Another way is grabbing an orange or apple for snacks instead of chips and other junk foods.

For some numbers, the FDA recommends 60mg everyday but this amount is just to avoid scurvy and other deficiency case. But for optimum health and protection against diseases, more than 60mg of Vitamin C should be consumed per day. One simple calculation of Vitamin C for your diet is 3/4 cup of orange juice equals to 60 mg per day.