The benefits of vitamin C are numerous. Vitamin C levels in the blood seem to be a good indicator of overall health. Vitamin C is a potent antioxidant and free radical scavenger. It supports healthy immune function and is important in the formation of collagen. It helps in the absorption of iron and the formation of red blood cells. It reduces the risk of cardiovascular disease, strokes and cancer. It supports the integrity of capillaries. It lowers the level of bad cholesterol (LDL) and increases the level of good cholesterol (HDL). Vitamin C is important in wound healing and can help in the production of anti-stress hormones in addition to having anti-inflammatory effects. It also helps detoxify the body of heavy metals. People who smoke, drink, take birth control, suffer from depression and/ or are under a lot of stress should increase their intake of this important nutrient. Good sources of Vitamin C would be citrus fruits, tomatoes, broccoli, cabbage, green and red peppers. In addition to a heathy diet, supplementing with 500 mg two to three times a day is a great idea. If you bruise easily or you have bleeding gums, supplement with C and "see" what happens.