Introduction

Vitamin C(also known as ascorbic acid) is a water-soluble nutrient found in certain foods.¹ Vitamin C is a vital nutrient that the human body requires to stay healthy. Although some vitamins can be produced by the body itself, Vitamin C cannot be made by the human body and hence should be consumed through diet. Vitamin C is easily available in a number of food items such as fruits and vegetables. It is important to understand the significance of Vitamin C and its sources, to help consume it more easily. Many of the best food sources of vitamin C, such as fruits and vegetables, are usually consumed raw. Consuming five varied servings of fruits and vegetables a day can provide more than 200 mg of vitamin C.¹ 

The role of vitamin C

The benefits of vitamin C for the immune system 

The immune system of the body is maintained by a large number of nutrients and other factors. Vitamin C plays a key role in supporting the immune system.² Vitamin C is also involved in the body’s immune system by stimulating the activity of white blood cells. 3 These cells are extremely crucial to fight against infections. A strong immune system can help you recover faster from illnesses and stay healthier overall. 

Antioxidant properties: Our bodies need antioxidants and Vitamin C is a powerful antioxidant. There are free radicals present in our body, which are unstable and responsible for damaging body cells and the most importantly they are involved in the ageing process. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun.⁴ By neutralising these free radicals, Vitamin C helps reduce inflammation and lower the risk of chronic diseases such as heart disease and cancer. 

Role in collagen production: Collagen is a protein that is important for the health of your skin, blood vessels, and connective tissues. For the production and maintenance of collagen, body needs Vitamin C. Collagen is an essential component of connective tissue, which plays a vital role in wound healing.¹ Adequate Vitamin C intake supports the healing of wounds and injuries. Collagen also makes your skin looks more firm and young. Hence, Vitamin C has a role in making your skin looks younger. 

Enhancement of iron absorption: Vitamin C also helps improve the absorption of iron from plant-based foods. Iron plays a crucial role in red blood cells production. However, the Iron cannot be absorbed on its own into the blood. For this to happen, the body needs Vitamin C, which will help in absorption of Iron into the cells. 

Fruits high in vitamin C

Citrus Fruits: The most popular nutrient within citrus fruits is vitamin C thus, citrus consumption is believed to be an effective strategy to meet the daily need for vitamin C.⁴

• Oranges: Often considered the perfect citrus fruit, oranges are an excellent source of vitamin C and also provide dietary fibre, potassium, and antioxidants
• Grapefruits: This fruit is another excellent source of vitamin C and also contains antioxidants that can help protect cells from damage
• Lemons: Known for their tart flavour, lemons are packed with vitamin C and are commonly used to add flavour to dishes or in beverages

Other fruits

•  Strawberries
•  Kiwi
•  Pineapple
•  Mango

Vegetables high in vitamin C

Leafy greens: Leafy vegetables are rich in nutrition including vitamins and minerals. Many of green leafy vegetables are good source of vitamin C. 

• Spinach
• Kale

Cruciferous vegetables: There are some cruciferous veggies which contains Vitamin C. 

• Broccoli
• Brussels sprouts

Other vegetables

• Bell peppers
• Tomatoes

Daily recommended intake

Guidelines for different age groups: The amount of vitamin C you need each day depends on your age. 

• Mean intakes for children and adolescents age 1–18 years range from 75.6 mg/day to 100 mg/day
• Mean intakes of vitamin C are 105.2 mg/day for adult males and 83.6 mg/day for adult females¹
• Vitamin C in supplements: 
  • Most multivitamins have vitamin C. Vitamin C is also available alone as a dietary supplement or in combination with other nutrients. The vitamin C in dietary supplements is usually in the form of ascorbic acid, but some supplements have other forms. Research has not shown that any form of vitamin C is better than the other forms¹

Effects of deficiency 

Acute vitamin C deficiency leads to scurvy. It depends on Vitamin C stores left in the body, but signs can appear within 1 month of little or no vitamin C intake (below 10 mg/day). 1 Common symptoms of scurvy includes: 

• Fatigue 
• Malaise 
• Bleeding gums 

Since Vitamin C is important in absorption of Iron, low level of Vitamin C can also cause low absorption of iron which can lead to iron deficiency anaemia. 

Incorporating Vitamin C-rich foods

Tips for including these foods in daily meals

Incorporating Vitamin C-rich foods into your daily meals can be both enjoyable and beneficial for your health. Here are some tips and simple recipes to help you add more of these foods to your diet: 

1. Start with breakfast: Add citrus fruits or berries to your morning cereal or yoghurt. A smoothie with oranges, strawberries, or kiwi is also a great option.

2. Snack smart: Keep snacks like bell pepper strips, orange slices, or a handful of strawberries on hand. These are easy and convenient sources of Vitamin C.

3. Salads and sides: Toss chopped bell peppers, tomatoes, and broccoli into your salads. You can also make a side of steamed Brussels sprouts or kale.

4. Boost your meals: Add lemon or lime juice to dressings, marinades, and sauces. This not only enhances flavour but also adds a dose of Vitamin C.

5. Creative cooking: Incorporate Vitamin C-rich foods into your cooking by adding them to soups, stews, and casseroles.

Simple recipes and meal ideas

• Citrus smoothie:
  • Ingredients: 1 orange, 1/2 cup strawberries, 1 banana, 1/2 cup Greek yoghurt, 1/2 cup water or milk
  • Instructions: Blend all ingredients until smooth. Serve immediately
• Bell pepper and avocado salad:
  • Ingredients: 1 red bell pepper (diced), 1 avocado (cubed), 1/2 cup cherry tomatoes (halved), 1 tbsp olive oil, juice of 1 lime, salt and pepper to taste
  • Instructions: Mix all ingredients in a bowl. Serve chilled
• Kale and citrus salad:
  • Ingredients: 2 cups chopped kale, 1/2 cup orange segments, 1/4 cup chopped nuts (e.g., almonds or walnuts), 1/4 cup feta cheese (optional), 2 tbsp olive oil, 1 tbsp lemon juice
  • Instructions: Toss kale with olive oil and lemon juice. Add orange segments, nuts, and feta cheese. Mix well and serve
• Tomato and broccoli stir-fry:
  • Ingredients: 1 cup broccoli florets, 1 cup cherry tomatoes (halved), 2 tbsp soy sauce, 1 tbsp olive oil, 1 garlic clove (minced)
  • Instructions: Heat olive oil in a pan, add garlic, and sauté for a minute. Add broccoli and cook for 3-4 minutes. Add tomatoes and soy sauce, and cook for another 2 minutes
• Fruit salad:
  • Ingredients: 1 cup pineapple chunks, 1 cup mango cubes, 1 cup kiwi slices, 1 tbsp honey (optional)
  • Instructions: Combine all fruits in a bowl. Drizzle with honey if desired. Serve chilled

These tips and recipes should help you enjoy the benefits of Vitamin C while keeping your meals interesting and varied.

Summary

Vitamin C is crucial for maintaining a healthy immune system, promoting skin health, and aiding in the absorption of iron from plant-based foods. Its antioxidant properties help protect cells from damage and support overall well-being.

To maximise these benefits, incorporate a variety of Vitamin C-rich foods into your daily diet. Enjoy fruits like oranges and strawberries, and vegetables such as bell peppers and broccoli. Diversifying your sources ensures you get a broad range of nutrients while keeping your meals flavorful and satisfying. Make Vitamin C a staple in your nutrition for a healthier, more vibrant life.