Next in our Know your Vitamins series is vitamin C. Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is important for health. It acts as a powerful antioxidant that helps support the immune system, and to protect the body’s cells from damage caused by free radicals and oxidative stress. The body cannot produce vitamin C on its own, so it must be obtained from dietary sources.
Dietary sources of vitamin C
Here are some of the main food sources of vitamin C:
- Citrus fruits: Oranges, lemons, limes and grapefruits are well-known for their high vitamin C content.
- Berries: Strawberries, blueberries, raspberries, and blackberries are excellent sources of vitamin C.
- Kiwi fruit: Kiwi fruit is exceptionally rich in vitamin C.
- Melons: Melons are high in vitamin C.
- Bell peppers: Especially red and green bell peppers are abundant sources of vitamin C.
- Broccoli: This cruciferous vegetable is a great source of vitamin C.
- Tomatoes: Tomatoes provide significant amounts of vitamin C.
- Leafy greens: Spinach, kale, and other leafy greens contain vitamin C.
- Papaya: Papaya is a tropical fruit with a high vitamin C content.
- Mangoes: Mangoes are another tropical fruit that are abundant in vitamin C.
- Potatoes: Potatoes can help boost your vitamin C intake.
What does vitamin C do for the body?
Vitamin C is important for a range of body functions:
Antioxidant protection. Vitamin C is a potent antioxidant that helps neutralize free radicals in the body. Free radicals are unstable molecules that can cause cellular damage, leading to aging and various diseases. By combating free radicals, vitamin C protects cells from oxidative stress.
Immune system support. Vitamin C plays a vital role in supporting the immune system. Having a robust and resilient immune system is crucial for fighting off infections and illnesses.
Healthy skin and bones. Vitamin C is important for maintaining healthy skin, bones and cartilage. Adequate vitamin C intake promotes healthy skin, and helps with wound healing and tissue repair.
Collagen production. Vitamin C is beneficial for the production of collagen in our skin, helping to keep skin looking healthy and supple.
Aids Iron absorption. Vitamin C is helpful for the absorption of iron from food. Iron is essential for the production of red blood cells and a deficit of iron can lead to fatigue and anaemia.
Overall, vitamin C is important as it supports various vital functions in the body and contributes to overall health and well-being. Regular consumption of vitamin C-rich foods is crucial for meeting the body’s requirements and maintaining optimal health.
The content in this article is for information only and should not replace medical advice or care. Please check with your GP or healthcare professional before trying any supplements, treatments, or remedies.
Reference sources:
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/
https://www.nutrition.org.uk/media/5xeeolog/vitamins-and-minerals-in-our-food-pdf.pdf
Enjoyed this article? You might like to read our posts on vitamin A and vitamin B.
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