I will be that buzzkill and say that the vitamin C in oranges and other foods can't cure a cold. (Sorry!) But it still is "one of the most important nutrients in our body for overall health,” says dietitian Liz Weinandy, R.D., at The Ohio State University Wexner Medical Center.
Vitamin C benefits include a stronger immune system and lower levels of damaging free radicals in the body—making the antioxidant important for disease prevention, Weinandy says.
You should be getting 75 milligrams of of vitamin C daily, ideally from foods (supplements are okay too but not ideal), says Weinandy.
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