Vitamin C is an essential nutrient that has a variety of health benefits
It is a powerful antioxidant that can help protect your body’s cells from damage caused by free radicals, which are unstable molecules that can cause harm to cells and contribute to the development of diseases such as cancer. Vitamin C also plays a role in the synthesis of collagen, a protein that helps to support the skin, blood vessels, and other connective tissues.
Other potential benefits of vitamin C
Boosting the immune system: Vitamin C is involved in the production of white blood cells, which help to fight off infections. Some studies have shown that vitamin C supplements may help to reduce the duration and severity of colds and other respiratory infections.
Improving skin health: Vitamin C can help to promote healthy skin by supporting collagen synthesis and helping to reduce the appearance of fine lines, wrinkles, and other signs of aging. It may also help to reduce the risk of skin cancer by protecting the skin from harmful UV rays.
Reducing the risk of heart disease: Some research suggests that vitamin C may help to lower blood pressure and reduce the risk of heart disease by improving the function of the lining of the blood vessels.
Enhancing iron absorption: Vitamin C can help to increase the absorption of iron from plant-based sources, such as beans and vegetables, making it easier for the body to get the iron it needs.
Sources of vitamin C
There are many good food sources of vitamin C, including:
Citrus fruits: Oranges, grapefruits, and lemons are all high in vitamin C.
Berries: Strawberries, raspberries, blackberries, and blueberries are all good sources of vitamin C.
Melons: Watermelon, cantaloupe, and honeydew are all high in vitamin C.
Mango and papaya: These tropical fruits are also rich in vitamin C.
Pineapple: This tropical fruit is a good source of vitamin C.
Tomatoes: Both raw and cooked tomatoes are good sources of vitamin C.
Vegetables: Green vegetables such as broccoli, Brussels sprouts, and kale are all high in vitamin C. Bell peppers, sweet potatoes, and spinach are also good sources of this nutrient.
Fortified foods: Some foods, such as breakfast cereals, are fortified with vitamin C.
It’s generally recommended to get your nutrients from a varied and balanced diet rather than relying on supplements. Fruits and vegetables are excellent sources of vitamin C and other essential nutrients, so aim to include a variety of these foods in your diet on a regular basis.
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Vitamin C and cooking
Vitamin C is a water-soluble vitamin, which means it can be easily destroyed by heat and prolonged exposure to air. Therefore, some of the vitamin C in foods can be lost during cooking, especially if the food is cooked for a long time or at high temperatures. Boiling and steaming tend to be the cooking methods that result in the least amount of vitamin C loss, while frying and roasting can cause more significant losses.
However, it’s important to note that cooking can also make some foods more easily digestible and increase the absorption of certain nutrients, including vitamin C. For example, cooking tomatoes can increase the availability of lycopene, a compound that has been shown to have antioxidant properties.
To minimize the loss of vitamin C in foods, try to cook them for shorter periods of time at lower temperatures and use minimal amounts of water. You can also try to eat more of your fruits and vegetables raw, as this will help to preserve their vitamin C content. It’s generally recommended to eat a varied and balanced diet that includes a variety of fruits and vegetables, both cooked and raw, to ensure that you’re getting all the nutrients your body needs.
Daily requirements for vitamin C
Here are the recommended daily amounts for adults:
These recommendations are based on the average requirement for adults and are intended to ensure that most people get enough vitamin C. However, some people may need more or less vitamin C depending on their individual circumstances.
Author: Rachel Kaur - Psychologist, dietitian, life coach
Rachel Kaur is a dedicated dietician and psychologist, with a passion for helping individuals achieve holistic well-being. With a dual expertise in nutrition and mental health, she empowers her clients to make sustainable lifestyle changes, fostering physical and emotional health. Rachel's compassionate approach makes her a trusted wellness partner.
Disclaimer: The articles on this web site are purely provided for reasons of advisory. They concern a healthy human organism and do not in any way replace the advice of a doctor. Before making changes to your diet or daily activity, you should first contact your doctor or personal dietitian.
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It is a powerful antioxidant that can help protect your body’s cells from damage caused by free radicals, which are unstable molecules that can cause harm to cells and contribute to the development of diseases such as cancer. Vitamin C also plays a role in the synthesis of collagen, a protein that helps to support the skin, blood vessels, and other connective tissues.
