Vitamin C Foods

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Vitamin C Foods

Vitamins play an important role in our bodies. They boost the immune system. It is also a Vitamin which is high in antioxidants. This helps to prevent infection of diseases. Vitamin C and E are the most popular type of vitamins. They are obtained from different food sources. They are also available as dietary supplements. We are going to look at these vitamins seperately so that you can have a better understanding about them. 

Vitamin C

Vitamin C is also called L-ascorbic acid. It is unique because it is soluble in water. Vitamin C occurs naturally in different food sources especially fruits like oranges and lemons. Dietary supplements containing vitamin C are available. 

Human beings do not synthesize vitamin C on their own. But other animals do. For this reason, it is always important to include it in the diet. 


Vitamin C helps in the synthesis of collagen which is very vital for healthy skin. In addition, collagen is a major component of connective tissue that helps in healing of wound. This important vitamin also helps in the biosythesis of some neurotransmitters and L-carnitine. 

vitamin-C-rich-foodsFurthermore, it is an antioxidant. Its antioxidant property helps to minimize the negative effects of oxygen free radicles. This prevents our bodies from contracting many diseases. Research shows that vitaim C can help to reduce cancer, heart diseases and other health complications brought about by oxidative stress. 

Moreover, Vitamin C helps to boost the immune system. This enables the body to excellently defend itself from diseases. 

It also helps in the absorption of a certain form of iron (nonheme) that is found in plant foods. Iron is an important component of blood. 

Effects of Deficiency

When an individual lacks Vitamin C, he is likely to suffer from scurvy. Deficiency of this essential vitamin can also lead to fragile capillaries and weak connective tissues. 


It is important to note that the absorption of vitamin C by intestines is regulated by active transporter. Oxidised Vitamin C enters cells by the help of some glucose transpoters. Once inside cells, it is reduced to ascorbic acid. 


The minimum amount of vitamin C in the body is estimated at 300mg while the maximum amount is 2g. It is abudantly available in body tissues and cells. For instance white blood cells, adrenal glands, pituitary gland, eyes and brain which is the central nervous system. High concentration of vitaim C is usually reffered to as millimolar concentration. 

Recommended Intake

Recommended intake for vitamic C varies depending on sex, age and condition of an individual. For instance, children below the age of 6 months are supposed to take 40mg per day while adults above 19 years are recommended to take 90mg/day(male) and 75mg/day(female). Smokers are advised to take an extra 35mg of vitamin C on daily basis when compared to non-smokers. 

These Are The Sources of Vitamin C

  • Citrus fruits
  • Pepper
  • Brocolli
  • Tomato
  • Tomato juice
  • Strawberries

You are advised to take lots of fruits and vegetables because they contain large amount of vitamin C. 

Here Are The Dietary Supplements

  • Calcium ascorbate
  • Sodium ascorbate
  • Ester C

Various mineral ascorbates

Groups of people that are likely to suffer from vitamin C deficiency are infants that are fed on boiled milk. Others are smokers, people with limited variety of food and those with chronic conditions. 

Even though it is not toxic to the body, excessive consumption of vitamin C can cause nausea, diarrhea and crumps in the abdomen. These are just but side effects. They mainly occur because excess vitamin C was not absorbed thus distracting osmotic pressure of the alimentary canal.