Vitamin C (Ascorbic Acid)

What is Vitamin C (Ascorbic Acid)? A water-soluble antioxidant vitamin that is essential for: immune function, collagen production, iron absorption, wound healing and tissue repair. Unlike most animals, humans can’t make vitamin C, so we must regularly get it from food.

Function

Role of Vitamin C

 

Immune Support

Enhances white blood cell function, protects against infection

Collagen Synthesis

Essential for skin, blood vessels, tendons, ligaments

Iron Absorption

Converts plant-based iron into a more absorbable form

Antioxidant Activity

Neutralizes free radicals, protects against oxidative stress

Brain Health

Supports neurotransmitter function and mood regulation

 

Too Little Vitamin C:
  • Scurvy – fatigue, bleeding gums, poor wound healing, easy bruising, joint pain
  • Frequent infections – due to weakened immune defense
  • Iron-deficiency anemia- poor iron absorption in low vitamin C diets
Groups at Risk of Deficiency:
  • Smokers
  • People with limited fresh produce intake
  • Alcoholism
  • Restrictive diets
Too Much Vitamin C:
  • No toxicity from food sources alone
  • Diarrhea, nausea – common at doses > 2000 mg/day
  • Kidney stones – rare but possible in predisposed individuals
Just Right (adults):
  • Recommended 75-90 milligrams/day 
  • Smokers and those exposed to second-hand smoke: 110-125 mg/day

 

Medication Interactions

(consult your doctor)

  • Chemotherapy and Radiation
  • Statins

 

Food Sources

Plant
  • Strawberries 
  • Citrus Fruits
  • Bell Peppers (especially red) – more vitamin C than oranges
  • Broccoli 
  • Kiwi – one of the highest vitamin C fruits per gram
  • Tomatoes
  • Papaya, Mango 
  • Leafy Greens (spinach, kale) 
  • Fresh herbs (parsley, thyme) 

Cooking tips:

Vitamin C is the most fragile of vitamins, being heat, light and water sensitive. Preserve it by:

  • Eating produce raw or lightly steamed
  • Use quick stir-fry, roasting or blanching
  • Store cut fruits and vegetables in airtight containers, avoiding soaking
  • Levels of vitamin C may decrease with prolonged food storage