Your body needs vitamin C for wound healing, strong blood vessels, healthy skin and for your immune system to function. Currently, the Institute of Medicine recommends around 75 to 90 milligrams of vitamin C per day and you get that amount mostly from fruits and vegetables.

You'd normally get your vitamin C from a variety of foods, but just to give you an idea of how much vitamin C certain foods contain, I've got some pictures to show you how much you'd need to eat to get a full day's value of vitamin C .

More About Fruits, Vegetables and Vitamin C

• What Is Vitamin C?
• Vitamin C Deficiency Symptoms
• Oranges Any Time of Day
• Vitamin Loss In Cut Vegetables

If you want to lose weight you need to consume fewer calories than what you burn every day. If you want to gain weight, you need to take in more calories every day. If you're happy with your current weight, knowing how many calories you need every day will help you maintain your weight. Use my Calorie Calculator to calculate your calorie need. It will help you figure out how many calories you need to lose weight or gain weight safely.

Help for Losing Weight

• Measure Your Body Composition
• How to Lose Weight
• Weekend Diet Traps
• How to Follow a Low Calorie Diet

Well, I love coffee, so I wish that were true. Authors of a new study published in The New England Journal of Medicine claim to have found a correlation between drinking coffee (lots of coffee) and living longer. Studies like this are called observational studies - the researchers didn't force anyone to drink lots of coffee, they simply divided people into groups based on the amount of coffee they drank and looked for any correlations.

Correlation is the key word here. Studies like this can find associations, but they're usually not strong enough to point to something (in this case, coffee drinking) as a cause of something else. They also have to try to factor out other things like smoking (coffee drinkers tend to smoke more often, so that sort of association has to be weeded out).

So can drinking lots of coffee help you live longer? It's possible, I guess, but it isn't going to make much of a difference. Tell me, what do you think about studies like this?

Quinoa (you pronounce it KEEN-WAH) is an ancient grain from South America. Well, actually it's a seed, but it's a member of the grains and cereals food group. It has a delicious nutty flavor and it's usually served the way you'd serve rice or maybe oatmeal. It's also a great source of dietary minerals like iron and magnesium.

Not familiar with quinoa? Here's more about it: Nutrition Facts for Quinoa

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