Need a reason to include more of citrus, tomatoes, broccoli, and other vitamin-C rich foods in your diet? The recommended daily intake of vitamin C for adults is in the range of 65 to 90 milligrams per day. Here are some of the health benefits:

1. Boosting your immune system

Consuming enough vitamin C is important to help improve functioning in various parts of the body and keep your immunity in good shape. "Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system," noted one study published in 2017.

However, despite popular belief, scientific evidence does not strongly support vitamin C consumption in order to protect against the common cold. Shelley McGuire of Washington State University points out that only certain groups (marathon runners, soldiers or people training in the Arctic) may experience some benefit.

2. Protective effects during pregnancy

Women who smoke during pregnancy increase the risk of premature birth, low birth weight, sudden infant death syndrome, defects, and other problems for their unborn child.

In a newly published study, researchers found that vitamin C supplementation may reduce the impact of nicotine i.e. help protect the lung health of infants born to mothers who smoked during pregnancy.

But, quitting the habit is still encouraged above all interventions according to lead author Cindy T. McEvoy. Even with the supplements, the child "will still be at greater risk for obesity, behavioral disorders, and other serious health issues," she said.

3. Slows down age-related eye problems

We know that vitamin C is a highly effective antioxidant. This may play in role in improving our eye health in many ways, such as delaying age-related macular degeneration, a disease which leads to vision loss. Other studies have also found a similar link when examining the risk of cataracts.

"While we cannot totally avoid developing cataracts, we may be able to delay their onset and keep them from worsening significantly by eating a diet rich in vitamin C," said Dr. Christopher Hammond, a professor of ophthalmology at Kings College London. His research found this benefit with regards to vitamin C in dietary form but not in supplement form.

4. Improves hair, nails, and skin

According to Women's Health Mag, fruits containing vitamin C may be used as a hair mask to promote growth and strength. Vitamin C can also improve your energy and overall appearance as it plays an important role in the absorption of iron in your body.

Rianna Loving, the founder of organic skincare brand ORGO Beauty, also noted that the nutrient helps maintain collagen. "Vitamin C helps maintain the integrity of our nails by strengthening our skin, connective tissue, bones, and blood vessel walls," she stated.