Vitamin C - Benefits and Best Food Sources

Vitamin C is an essential vitamin, which means that it cannot be produced by our body, so we need to obtain it from our diet.

It is also a water-soluble vitamin, which unlike fat-soluble vitamins generally are not stored in the body, so we need to regularly consume it through the food we eat or by supplementation. Vitamin C is vital to the biosynthesis of carnitine, a major regulator of energy production from fat.

It plays a role in many body functions and is a powerful antioxidant that protects the body from oxidative damage.

Health benefits

1. Improves absorptions of iron from plant-based sources. Vitamin C may improve by more than 50% the absorption of non-heme iron, the type of iron found in plant foods such as dark leafy greens.
2. Boosts collagen production. Without Vitamin C, the body can't form collagen, which is the primary protein building block that helps maintain firm skin. Also by stimulating collagen synthesis, vitamin C can help speed wound healing.
3. Has numerous benefits for the skin. Vitamin C reduces skin hyperpigmentation, can help reduce the damaging effects of sun, brightens complexion, reduces the appearance of wrinkles and fine lines and is a powerful antioxidant that prevents premature aging of the skin.
4. Reduces inflammation. As a powerful antioxidant vitamin C helps protect the body from the harmful effects of free radicals and reduces oxidative stress.
5. Plays an important role in balancing mood. Vitamin C is a cofactor in the synthesis of several neurotransmitters in the brain, such as norepinephrine, serotonin and dopamine. These neurotransmitters play an important part in emotional regulation and govern mood and cognition. Some studies have shown that people who have vitamin C deficiency may feel more fatigued or depressed, so increasing vitamin C levels may help boost mood.

Best food sources

The recommended daily amount for adults is set at 90 mg/day for men and 75 mg/day for women. Some of the best food sources of vitamin C are:

1. Acerola juice, raw - 1600mg/100g
2. Chives, freeze-dried - 660mg/100g
3. Rose hips - 426mg/100g
4. Red bell peppers - 128mg/100g
5. Kiwifruit - 93mg/100g
6. Broccoli - 89 mg/100g
7. Oranges - 53mg/100g