Vitamin C Benefits and Food Sources

What is the Role of Vitamin C 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. It’s also responsible for making collagen, which is a protein required to help wounds heal. In addition, it improves the absorption of iron from plant-based foods and helps the immune system work properly to protect the body from disease. These are just a few of the most important functions of this critical nutrient.

What foods contain Vitamin C?

Fruits and vegetables are the best sources of this important vitamin. And, eating them raw will help them retain their full nutrient value. You can get your recommended daily amount 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. 

Eat a Diet High in Vitamins and Minerals

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. If you need help getting the right amount of vitamins and minerals in your daily diet, schedule an appointment with one of our registered dietitians. We will be happy to help you formulate a nutrition plan that will help you look and feel your best!

Information adapted from: ods.od.nih.gov