Overview
Vitamin C, also known as ascorbic acid, is an essential vitamin for humans. It is a water-soluble vitamin that the body needs to maintain normal bodily functions. Vitamin C helps the body make collagen, an important part of skin, bones, and cartilage; promotes wound healing; helps the body absorb iron from plant-based foods, and plays a role in maintaining healthy immune function. Not getting enough vitamin C can lead to scurvy, a rare but serious condition characterized by fatigue, joint pain, bleeding gums, and other symptoms.
Most people get enough vitamin C in their diets through fruits and vegetables like oranges, strawberries, kiwi fruit, bell peppers, and broccoli. Cooking can destroy some of the vitamin C content of foods so it’s best to eat them raw or lightly steamed. People who don’t consume enough fruits and vegetables may need to take a supplement to ensure they get their daily recommended intake of 75–90 mg per day for adults. Vitamin C is also available in many multivitamins and fortified cereals.
In addition to its role in promoting optimal health, research suggests that vitamin C may help reduce the risk of cancer in some cases by fighting oxidative stress caused by free radicals. It may also help improve heart health by reducing levels of LDL (bad) cholesterol while increasing levels of HDL (good) cholesterol. Vitamin C has also been studied for its potential role in preventing macular degeneration with promising results.
Getting adequate amounts of vitamin C is important for overall health and wellness — something we should all strive for! The best way to make sure you are getting enough is to eat plenty of fresh fruits and vegetables every day, along with taking multivitamins if necessary or desired
What are the foods that contain vitamin C?
- Citrus Fruits: Citrus fruits are one of the fruits high in vitamin C that are jam-packed with vitamin C, a nutrient that has been linked to numerous health benefits. The most vitamin C rich citrus fruits include oranges, grapefruit, lemons, and limes. A single orange can provide around 70 milligrams of vitamin C, which is more than double the daily recommended intake for adults! Plus, the sweet, and juicy taste of citrus fruits make them an enjoyable way to get your daily dose.
- Strawberries: Strawberries may be small in size but they’re big on flavor – and vitamins too! They’re one of the richest sources of vitamin C among all kinds of fruit, with one cup providing you with 84 milligrams of this essential nutrient. That’s about double the amount found in a medium-sized orange! Not only are strawberries delicious but they can also be used as an ingredient in various recipes from smoothies to salads or simply enjoyed as a snack by themselves.
- Papayas: Papayas are tropical fruit that is packed full of vitamins and minerals including vitamin C. One papaya provides 88 milligrams of this important nutrient – that’s nearly triple the amount found in an orange! Papayas can easily be added to your diet by chopping them up into salads or blending them into smoothies for a healthy snack or breakfast option.
- Red Peppers: Red peppers contain an impressive amount of vitamin C – just one cup provides 169 milligrams! This makes them one of the richest sources on this list, and these vitamin C vegetables can be cooked or eaten raw depending on personal preference. Red peppers are also rich in beta carotene which helps keep eyes healthy as well as other antioxidants that help protect cells against damage from free radicals in the body.
- Kale: Kale is known for being one of the healthiest vegetables out there and it turns out it’s also loaded with vitamin C too! Just one cup contains 80 milligrams of this essential nutrient making kale an excellent addition to any diet for those looking for a boost in their daily intake levels. Kale can be cooked or blended into soups and sauces for added flavor and nutrition or simply enjoyed raw as part of a salad or wrap dish.
- Broccoli: Broccoli is another green vegetable that packs quite a punch when it comes to its nutritional content, especially when it comes to vitamin C! One cup provides 81 milligrams off this essential nutrient plus lots more like iron, calcium, and magnesium making broccoli an incredibly nutritious vegetable perfect for adding some extra healthy goodness to meals throughout the day.
- Blackcurrants: Blackcurrants may not always have been popular amongst children but they certainly deserve recognition when it comes to their health benefits! Not only do they have a unique sweet-tart flavor but they also pack plenty of Vitamin C – just half a cup provides 100 milligrams which is over double what you would find in oranges! Blackcurrants can easily be added to dishes such as pies and crumbles or enjoyed fresh by themselves as part of snacks throughout the day
Citrus fruits like oranges, grapefruits, and limes are all vitamin C foods. Kiwis are a great source of Vitamin C, as well as other essential nutrients. Bell peppers are not only a good source of Vitamin C but also contain antioxidants and anti-inflammatory agents. Broccoli is another vitamin powerhouse that is high in both Vitamin C and K. Strawberries are not only delicious but also one of the highest sources of Vitamin C
Why is vitamin C important
Risks of low vitamin C intake
- Low Vitamin C Intake Increases Risk of Widespread Infections: Recent studies have found that low vitamin C intake increases the risk of bacterial, viral and fungal infections. In particular, individuals who consumed less than the recommended daily allowance (RDA) of 75-90 milligrams per day were found to be at a higher risk for infection. These studies indicate that consuming adequate amounts of vitamin C can help keep infection at bay. (Harvard Health Publishing, 2017)
- Low Vitamin C Intake May Increase Risk for Heart Disease: According to a study published in the journal Circulation: Heart Failure, those with lower levels of vitamin C (less than 50% of the RDA) had an increased risk for cardiovascular diseases such as stroke and coronary artery disease compared to individuals with higher intakes. This finding was further confirmed in other research showing that those with inadequate intake were at greater risk for developing heart failure over time. (Khaw & Luben, 2008)
- Low Vitamin C Intake May Increase Risk for Iron Deficiency Anemia: Studies conducted on human subjects and animal models have suggested that low dietary intake of vitamin C may increase the likelihood of developing iron deficiency anemia due to its role in iron absorption and utilization in the body. Specifically, when there is an insufficient supply of vitamin C available in the body, iron absorption decreases which can lead to a decrease in red blood cell production and subsequent anemia symptoms such as fatigue and weakness. (Zelman & Pizzorno, 2015)
- Low Vitamin C Intake May Lead to Cognitive Decline: Research has indicated that low levels of dietary vitamin C can lead to cognitive decline due to its role in protecting neurons from oxidative damage caused by free radicals which are known to accelerate brain aging. In particular deficiencies have been linked with decreased memory function, slower processing speed and poorer overall cognitive performance among adults aged 60 years or older.(Grieve et al., 2019)
- Low Vitamin C Intake Increases Risk Of Cancer Mortality: Studies show that people with lower levels of dietary vitamin C may be at an increased risk for cancer mortality due to its antioxidant properties which help protect cells from damage associated with certain cancers such as lung cancer, pancreatic cancer, and stomach cancer among others.. Furthermore, research indicates that individuals who consume adequate amounts of vitamin C tend to live longer than those who don’t meet the RDA requirements. (Feskanich et al., 2000)
How Much Vitamin C Should I Get?
Vitamin C is essential for human health and well-being, as it supports many critical functions in the body. Getting the right amount of vitamin C can be tricky, as too little or too much can be detrimental to your health. Here are some key facts you should know about getting the right amount of vitamin C:
Recommended Daily Allowance (RDA)
The Institute of Medicine recommends that adults get a minimum of 90 milligrams (mg) per day, with an upper limit of 2000 mg per day to avoid toxicity. Women who are pregnant or lactating may need more than 90 mg per day; up to 120 mg for pregnant women and up to 180 mg for lactating women. According to the U.S. Dietary Guidelines for Americans 2015-2020, 97% of the population does not meet these recommendations.
- Signs You’re Deficient in Vitamin C
Getting too little vitamin C can lead to scurvy – a deficiency disease that causes symptoms such as fatigue, muscle weakness, joint pain, and bleeding gums due to poor wound healing. Other common signs of a vitamin C deficiency include dry skin, hair loss/dull hair, and easy bruising/bleeding. If you have any concerns about your intake levels – speak with your doctor or dietitian for advice on how to increase your intake safely without risking toxicity symptoms.
- Benefits of Taking Supplementation
If you’re unable to meet your daily recommended intake through diet – supplementation may be necessary if deemed appropriate by your doctor or health professional first. Vitamin C supplementation has been shown to reduce inflammation in people with chronic diseases such as rheumatoid arthritis. It also helps protect against illnesses like colds by boosting immunity when taken alongside a balanced diet. However, its effectiveness varies depending on individual factors such as age and overall health status so consult with your doctor first before taking supplements if you have any questions or concerns.
Safety Considerations When Taking Supplements
Vitamin C toxicity isn’t common but it is still important to keep an eye on how much vitamin C you’re taking from all sources including fortified foods & beverages as well as dietary supplements – particularly if you have existing medical conditions such as kidney stones. In addition, those taking medications that interact with vitamin c should also check with their doctor before supplementing with high doses – antibiotics are one example that can interact with this nutrient so always check the label carefully before taking them together.
Health benefits of Vitamin C foods
A list of the health benefits of consuming vitamin-rich foods:
- Vitamin C is an essential nutrient that the body needs in order to function properly.
- Vitamin C is involved in a variety of important processes in the body, including the synthesis of collagen, absorption of iron, and maintenance of immune function.
- Vitamin C deficiency can lead to a number of health problems, including scurvy, poor wound healing, and increased susceptibility to infection.
- Vitamin C is found in a variety of foods, including citrus fruits, tomatoes, potatoes, and leafy green vegetables.
- The recommended daily intake of vitamin C is 75-90 mg for adults.
- Vitamin C supplements are also available for those who do not get enough vitamin C from their diet.
- Vitamin C is generally safe when taken at recommended doses, but large doses can cause side effects such as nausea, vomiting, and diarrhea.
- People who smoke or have certain medical conditions may need to take higher doses of vitamin C
The Bottom Line
Getting enough vitamin C through diet alone is ideal but if you’re unable to meet your RDA then supplementation may be necessary provided it has been approved by your doctor or healthcare provider first in light of any existing medical conditions you may have & potential interactions between certain medications & this nutrient. While toxicity isn’t common – keep an eye on how much you’re taking from all sources including fortified foods & beverages plus dietary supplements & always check labels carefully prior to taking them together if there could be any potential interactions involved which could affect safety considerations when supplementing with higher doses of vitamin c in order preserve both optimal wellness & minimize risk factors associated with excess consumption. You can consult your doctor and ask for a vitamin C foods chart to help you with the right amount and right vitamin C-rich food.
