Despite all the important roles that vitamin C has in your body, it is an essential vitamin that the body can’t produce.

Vitamin C is also known as ascorbic acid and it has several important functions which include:

  • Assisting in wound healing
  • Maintaining healthy skin, blood vessels, bones and cartilage
  • Protecting cells and keeping them healthy

What are the health benefits? 

Vitamin C is widely regarded as one of the safest and most effective nutrients and it is very diverse in protecting our health. It has been linked to many fantastic health benefits, here are just a few:

  • Lowers blood pressure
  • Reduces risk of heart disease
  • Is a strong antioxidant
  • Boosts immunity
  • Improves iron absorption

What is a good source of Vitamin C? 

Adults (aged 19-64) require 40mg of vitamin C a day. Your body can’t store vitamin C, so you can either keep topped up with a daily vitamin C supplement or obtain through your diet.

Certain fruit and vegetables are good sources of vitamin C, these include:

  • Citrus fruits (oranges, lemons, grapefruits etc)
  • Kiwi fruit
  • Strawberries
  • Broccoli
  • Cauliflower
  • Chilli peppers
  • Pineapple
  • Brussel sprouts
  • Mango

Can I take too much vitamin C?

This water-soluble vitamin may support normal growth and development, but it is possible to have too much of a good thing. Remember to limit your intake of vitamin C and never exceed 2,000 mg a day.

Taking too much vitamin C can cause unwanted side effects such as:

  • Nausea
  • Vomiting
  • Headaches
  • Heartburn
  • Abdominal cramps

What are the signs of vitamin C deficiency?

Prolonged vitamin C deficiency can lead to scurvy, a rare but potentially serious illness. The symptoms of a vitamin C deficiency are:

  • Muscle weakness
  • Fatigue
  • Joint and muscle aches
  • Leg rashes
  • Bleeding gums

Can vitamin C prevent colds and the flu?

One common misconception about vitamin C is that it can be taken to prevent the common cold.

While taking high doses of vitamin C won’t reduce your chances of contracting a cold, it can reduce both cold and flu symptoms and decrease the time that you’re sick.

 So, if you’re suffering with a cold or flu right now try and make sure you take daily doses of this important vitamin- it should help get you back on your feet again.

In summary, you should be able to get enough vitamin C through a healthy and balanced diet, but supplements can also be a great and simple way to boost your vitamin C intake.