We've all heard about Vitamin C, but what is it exactly? Vitamin C, also known as ascorbic acid, is a water-soluble vitamin, meaning our bodies cannot properly store it and must be replenished daily. This vital nutrient acts as a powerful antioxidant essential for various bodily functions, known primarily for its role in helping support the immune system. Explore simple ways how to incorporate this important vitamin into your daily diet and ensure you're getting enough.
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Key Health Benefits of Vitamin C:
- Supports Immune Function
One of the most well-known benefits of Vitamin C is its role in helping strengthen and support the immune system. Vitamin C can help stimulate the production and function of white blood cells, which are crucial in fighting off infections. By enhancing the activity of these immune cells, Vitamin C helps ensure that the body can respond effectively to harmful pathogens, viruses and internal threats circulating through the body. Research shows that adequate Vitamin C intake can help reduce the duration and severity of the common cold and other illnesses by bolstering immune defences (1).
- Promotes Skin Health
Vitamin C is a powerful antioxidant that can help protect skin cells from damage caused by free radicals. Vitamin C is integral to collagen production, a protein that serves as a structural component for tissue, skin elasticity, wound healing, and overall skin health. Collagen can help keep your skin firm and youthful, while Vitamin C’s antioxidant properties protect the skin from harmful external factors such as UV rays and pollution (2).
- Improves Iron Absorption
Vitamin C enhances the absorption of non-haem iron (the type of iron found in plant-based foods) in the body. This is particularly important for individuals who follow a vegetarian or vegan diet, as non-haem iron is harder for the body to absorb than the iron found in animal products. Pairing Vitamin C-rich foods with iron-rich plant sources can help prevent iron deficiency anaemia (3).
- Antioxidant Power
As a potent antioxidant, Vitamin C can help defend against free radicals— harmful by-products of oxidative stress which can result in cell damage and accelerate aging. This protective function is essential for helping reduce inflammation in the body and lowering the risk of certain diseases (4). Ensuring adequate intake of this vital nutrient can have far-reaching benefits, both inside and out.
Best Sources of Vitamin C:
Citrus Fruits: Oranges, lemons, limes, and grapefruits are well-known for their high Vitamin C content.
Berries: Strawberries, raspberries, blueberries, and blackberries are excellent choices.
Tropical Fruits: Kiwi, papaya, mango, and pineapple are Vitamin C powerhouses. Example: One medium kiwi provides about 70 mg.
Bell Peppers: Red, yellow, and green bell peppers are some of the most concentrated sources of Vitamin C. Example: One cup of chopped red bell pepper contains about 120 mg of Vitamin C.
Cruciferous Vegetables: Broccoli, Brussels sprouts, and cauliflower are packed with this essential vitamin. Example: One cup of cooked broccoli contains about 70 mg.
Leafy Greens: Kale, spinach, and Swiss chard provide a healthy dose of Vitamin C alongside other key nutrients.
While it is important to focus on obtaining Vitamin C from whole foods through a nutrient-dense diet, supplements can provide an effective alternative to ensure adequate intake. In doing so, ensure to choose a high-quality supplement to reach your daily nutritional needs, helping support both internal and external wellness.
References:
- Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211
- Pullar, J. M., Carr, A. C., & Vissers, M. C. M. (2017). The Roles of Vitamin C in Skin Health. Nutrients, 9(8), 866. https://doi.org/10.3390/nu9080866
- Lynch, S. R., & Cook, J. D. (1980). Interaction of vitamin C and iron. Annals of the New York Academy of Sciences, 355, 32–44. https://doi.org/10.1111/j.1749-6632.1980.tb21325.x
- Gęgotek, A., & Skrzydlewska, E. (2023). Ascorbic acid as antioxidant. Vitamins and hormones, 121, 247–270. https://doi.org/10.1016/bs.vh.2022.10.008