If you exercise regularly and are serious about receiving good nutrition then you should be taking Vitamin C. There are a number of reasons as to why you should make Vitamin C a part of your daily diet. First of all it helps to keep the immune system to function normally, second it protects cells from damage, third it assists in healing wounds, fourth and most of all (what I like the best about it) it combats the common cold by lessening its life span.
Vitamin C is one of the water-soluble vitamins which is also known as ascorbic acid. A good source of this can be found in bananas. If you would prefer to have Vitamin C without necessarily relying on the use of it as a dietary supplement and prefer to receive it through food consumption, then seek out and eat foods that contains sources of Vitamin C in them. Abundant sources of Vitamin C can be found in bell peppers, broccoli, kiwi, strawberries and other citrus fruits such as oranges which has about 70 milligrams of Vitamin C in it. But if you would prefer to totally rely on it as a dietary supplement, then about 75 to 90 milligrams of Vitamin C should be taken by men and women (men-90mg /women-75mg) per day.