Vitamin C, also called L-ascorbic acid, is a water-soluble vitamin that is an essential part of your diet. Although some animals can produce their own vitamin C, humans have to get it from other sources. Vitamin C is found in many fresh
fruits and vegetables, but can also be made into dietary supplements. Research suggests that eating foods rich in vitamin C supports healthy function of your immune system, maintains your bones, teeth, and cartilage, and helps your body heal wounds. Vitamin C is involved in the development and function of
various body parts. It helps your body produce essential compounds (collagen L-carnitine and neurotransmitters) that help your nerves, heart, brain, and muscles function and your body produce energy. Vitamin C also helps restore antioxidants in your body. Antioxidants prevent cell damage that can lead to diseases. It also helps your body metabolise protein and absorb iron. Adults aged 19 to 64 need about 40 milligrams (mg) of vitamin C a day. If you eat the right foods, you can
easily get your daily value from your regular diet. Although vitamin C deficiency is relatively rare, it can lead to the disease called scurvy. Symptoms of scurvy include: On the other hand, too much Vitamin C may cause stomach pain and other digestion issues. However, overdose of the vitamin is not a concern as it is not stored in your body. Some health benefits of Vitamin C are: Wound Healing Vitamin C is needed for the biosynthesis of
collagen, which is a protein that is an essential component of connective tissue. Because of this, Vitamin C plays an important role in wound healing. Immune Function Vitamin C contributes to immune defense against disease and infections. Vitamin C deficiency impairs your
immune system and increases your risk of getting infections. Maintenance of Bones, Teeth, and
Cartilage Vitamin C helps repair and maintain healthy bones, teeth, and cartilage (the rubbery material that covers the ends of bones). Vitamin C might also reduce the risk of cartilage loss in people with osteoarthritis. Why You Need Vitamin C
Foods With Vitamin C
- Cantaloupe
Cantaloupe is a rich source of vitamin C, with 202.6 mg of the vitamin in a medium-sized melon, and 25.3 mg in one slice. - Citrus Fruits
Raw citrus fruits are very high in vitamin C. One medium orange provides 70 mg of Vitamin C, while one grapefruit provides about 56 mg. Citrus fruit juices contain even higher amounts of vitamin C, with a 225 mg glass of orange juice providing around 125 mg of vitamin C. - Broccoli
Surprisingly, a cup of broccoli contains as much vitamin C as an orange. Broccoli is a good source of other vitamins and minerals, such as:- Calcium
- Iron
- Phosphorous
- Potassium
- Zinc
- Thiamin
- Riboflavin
- Niacin
- Folate
- Red Cabbage
Red cabbage, also called purple cabbage, is high in vitamin C and low in calories. A half-cup contains only 14 calories but almost half of the recommended daily value of vitamin C. It is also a rich source of fiber and other vitamins. - Kiwi
One serving of kiwi contains most of your recommended daily intake. Studies have also shown that adding kiwi to a marginal vitamin C diet largely improves plasma vitamin C levels. - Bell Peppers
All varieties of peppers are low in calories and high in nutrients, including vitamin A, vitamin C, potassium, folic acid, and fiber. Bell peppers have more nutrients than other peppers because they are kept on the vine longer. Red bell peppers have almost 11 times more beta-carotene and 1.5 times more vitamin C than green bell peppers.
Vitamin C, also known as ascorbic acid, has several important functions. These include: Lack of vitamin C can lead to scurvy. Vitamin C is found in a wide variety of fruit and vegetables. Good sources include: Adults aged 19 to 64 need 40mg of vitamin C a day. You should be able to get all the vitamin C you need from your daily diet. Vitamin C cannot
be stored in the body, so you need it in your diet every day. Taking large amounts (more than 1,000mg per day) of vitamin C can cause: These symptoms should disappear once you stop taking vitamin
C supplements. You should be able to get all the vitamin C you need by eating a varied and balanced diet. If you take vitamin C supplements, do not take too much as this could be harmful. Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any harm. Page last reviewed: 03 August 2020Good sources of vitamin
C
How much vitamin C do I need?
What happens if I take too much vitamin C?
What does the Department of Health and Social Care advise?
Next review due: 03 August 2023