Oranges are abundant in vitamin C
Vitamin C, also known as ascorbic acid, is an essential micronutrient. This means that our bodies cannot make it and we have to get it from food or supplements. Vitamin C has many roles in keeping our body healthy:
acts as an antioxidant,
helps in collagen formation,
and is important for a healthy immune system.
Antioxidant action: When the body breaks down food or is exposed to things like cigarette smoke or the sun, it creates particles called ‘free radicals’. Free radicals can damage our cells and have been linked to heart disease, cancer and other diseases. Antioxidants protect the body from these free radicals and vitamin C is a powerful antioxidant!
Bone health: Vitamin C is important for healthy bones, studies show that increased levels of vitamin C can increase bone density. Vitamin C is essential for the production of collagen, a protein that gives our bones structure and strength, and helps to remove free radicals that are harmful to bone health.
Iron Absorption: Non-heme iron (found in plant-based foods such as legumes, tofu, and spinach) has a lower absorption rate than heme iron (found in animal-based foods such as meat, poultry, and fish). However, vitamin C enhances the absorption of non-heme iron. So when you eat foods like legumes, tofu, or dark leafy greens, adding foods that contain vitamin C (like bell peppers or citrus fruits) can boost your body’s absorption of iron.
Immune function: Vitamin C plays an important role in our innate and adaptive immune system. Vitamin C found in the skin helps protect it from pathogens and environmental oxidative stress. In our immune system, we have cells called ‘neutrophils’, their main job is to consume and destroy foreign pathogens in the body. These neutrophils must then be removed from the site of infection, and these cells need vitamin C to perform their functions. Vitamin C deficiency can impair immune function and increase susceptibility to infection.
The recommended intake of vitamin C depends on age and health status, below are the recommended daily intakes in milligrams for the average healthy person:
75 mg (males), 65 mg (females) | |
90 mg (male), 75 mg (female) | |
Breastfeeding/breastfeeding teenagers | |
Breastfeeding/Breastfeeding Adults |
Vitamin C can be obtained through food and supplements
Food Sources: The foods with the highest vitamin C content are fruits and vegetables, such as those listed below. Eating a diet rich in fruits and vegetables can provide your body with the right amount of vitamin C without the need for a supplement.
Kiwifruit has 64 mg of Vitamin C!
Citrus fruits (grapefruit, oranges)
Fortified breakfast cereal
Because vitamin C is a water-soluble vitamin, cooking methods can affect nutrient retention. Blanching, steaming, and microwaving are the best ways to preserve vitamin C in foods. The good thing is that the best food sources of vitamin C, like citrus fruits, are often eaten raw!
2. Completion: Another way to get vitamin C is through supplements, most multivitamins contain vitamin C and it is also available as a supplement on its own. Most vitamin C supplements are in the form of ascorbic acid, but can also be found in the form sodium ascorbate, calcium ascorbate, other mineral ascorbates and ascorbic acid with bioflavonoids. However, we always recommend focusing on food first by eating enough vegetables and fruits daily rather than relying on a supplement!
Vitamin C deficiency is not a major concern in the general population of North America, most people consume enough. However, certain groups of people are at higher risk of inadequate intake:
The smokers: Research shows that smokers have lower levels of vitamin C in their bodies. Smoking causes more oxidative stress, so more vitamin C is needed to repair the damage. For this reason, smokers need an additional 35 mg/day of vitamin C than non-smokers.
People on restricted diets: Some fruits and vegetables are high in vitamin C, but many foods contain some amounts of vitamin C, so eating a variety of foods in your diet will allow you to get enough. Those who do not eat a varied diet could be at risk for lower intake levels. You can book with one of our dietitians today to assess your current diet and whether a vitamin C supplement is right for you!
Chronic diseases: Chronic diseases and malabsorption could increase a person’s need for vitamin C or interfere with its absorption. This puts these people at higher risk for low levels of vitamin C. Examples include cancer, kidney disease, and dialysis. You can book with one of our dietitians today to assess your current diet and whether a vitamin C supplement is right for you!
Vitamin C deficiency symptoms
Although it can take months for symptoms to appear with chronically low vitamin C intake, the following are some signs to look out for:
Unusually shaped body hair
Can You Have Too Much Vitamin C?
Vitamin C is a water-soluble vitamin and does not accumulate in our body. This means that it has low toxicity and does not cause serious adverse effects. However, taking more than 1000 mg/day can result in lower absorption rates of vitamin C. The following are some symptoms of too much vitamin C:
The UL (tolerable upper intake) for vitamin C is 2000 mg/day.
Vitamin C does so many things to keep us healthy, it keeps our bones and tissues healthy and strong through collagen production. It helps our immune system cells perform their functions and fight foreign pathogens in the body. It even helps increase the body’s absorption of plant-based iron! For all these reasons it is important to include a variety of foods in your diet to ensure adequate vitamin C intake.
If you are concerned about your daily intake of vitamin C and want to discuss ways to improve your intake make an appointment today with one of our registered dietitians.
