PERHAPS THE most widely discussed nutrient, Vitamin C is the go-to vitamin for fighting off illness and boosting our immune system.
Vitamin C, or Ascorbic acid as it’s also known, is a water-soluble vitamin containing antiviral, antibacterial and anti-allergenic properties. It’s most important role is to protect us against free radical damage that’s often associated with the onset of chronic diseases. It does this by boosting production and function of white blood cells, and increasing the concentration of antibodies in the blood.
Not only that, this essential nutrient helps the body produce collagen, the elastic tissue found in the skin, ligaments, tendons, cartilage and blood vessels. It’s fundamental to the growth and repair of our bones, teeth and tissues. No wonder it’s the superstar of nutrients.
Where it’s found
Citrus fruits, berries, and vegetables including red capsicum, tomatoes and broccoli are the best natural sources of vitamin C. As it easily gets destroyed by cooking, it’s important to eat these foods fresh and raw (or lightly steamed) where ever possible.
Natural sources of vitamin C include:
- Cantaloupe
- Citrus fruits and juices, such as orange and grapefruit
- Kiwi fruit
- Mango
- Papaya
- Pineapple
- Strawberries, raspberries, blueberries, cranberries
- Watermelon
- Broccoli, Brussels sprouts, cauliflower
- Green and red chilli
- Spinach, cabbage, turnip greens, and other leafy greens
- Sweet and white potatoes
- Tomatoes and tomato juice
- Winter squash
How much do I need?
Vitamin C is a water-soluble vitamin, which means you need it in your diet every day because it can’t be stored in the body.
You should be able to get all the vitamin C you need from your daily diet. Adults need 40 mg a day.
What does it do?
Vitamin C has a number of important functions. For example, it helps protect cells and keeps them healthy helps the body absorb iron from food
What happens if I take too much?
Taking large amounts of vitamin C can cause stomach pain, diarrhoea and flatulence. But these symptoms should disappear once you stop taking the supplements.
You should be able to get all the vitamin C you need by eating a varied and balanced diet. But if you decide to take vitamin C supplements it’s important not to take too much because this could be harmful.
Taking 1000 mg or less of vitamin C supplements a day is unlikely to cause any harm.