Vitamin C

What is Vitamin C’s role in the body?

Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body it acts as an antioxidant, helping protect cells from damage and it is also responsible for making collagen, which is a protein required to help wounds heal. Vitamin C also improves the absorption of iron from plant-based foods and helps the immune system work properly to protect the body from disease.

Fruits and vegetables are the best sources of Vitamin C, and eating them raw will retain their full nutrient value. You can get recommended amounts of vitamin C by eating a variety of foods, including: 

  • Citrus fruits (such as oranges, grapefruits, lemons) and their juices
  • Other fruits and vegetables such as broccoli, strawberries, cantaloupe, kiwifruit, guava, red and green bell peppers, raw cabbage, brussel sprouts, baked potatoes, and tomatoes.
  • Rosehip and Aloe Vera

Heat and light reduces vitamin C in foods, so it is best to eat them raw whenever possible. 

The recommended daily amount of Vitamin C for an adult male is 90mg and for an adult female is 75mg. If you are a smoker you will need an additional 35mg.

Information adapted from: ods.od.nih.gov

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