Vitamin C is an essential water-soluble vitamin. It is also known as ascorbic acid. Vitamin C is not produced by the body so it must be obtained through foods and it is important to meet the daily requirements for Vitamin C. It has several important functions including:· The formation of collagen (connective tissues)· It increases non heme (plant based) iron absorption· Necessary for wound healing (1)
Vitamin C helps to protect our bodies cells and keep them healthy. It is absorbed by immune cells and helps to attack pathogens. It helps clear away old immune cells from the site of infection. Vitamin C deficiency may cause thickening of the skin and poor would healing which can lead to a condition called scurvy which causes weakness, tiredness, irritability, sore limbs, bleeding gums and skin discoloration and bruises (1).
Vitamin C is an essential antioxidant. An antioxidant is a reducing agent that reduces the damage caused to the body by free radicals. Vitamin C has shown to reduce the severity and duration of common cold symptoms. The recommended requirement for Vitamin C is 40- 60mg per day (2,3).
Vitamin C food source include:
Citrus fruits –
oranges, lemons· Other fruits like strawberries, kiwi, papaya, blackcurrants·
Vegetables –
broccoli, potatoes, tomatoes, peppers· Liver, kidney (1)
Vitamin C enhances iron absorption. It captures non heme iron and stores it in the form that is more easily absorbed by your body. It is best to include foods that are high in vitamin C in the same meal as iron rich foods. For example, eating a salad with peppers and tomatoes with a steak or some lentils. Or drinking a glass of orange juice with fortified breakfast cereal.
Can We Supplement?
Supplements do not replace a healthy diet. It’s easy to get enough Vitamin C by a healthy balanced diet so generally there is no need for daily supplementation of vitamin C if you are eating a wide range of fruits and vegetables.
You can reach the recommended daily requirement by eating just half of a pepper (1). Adequate intake can be done through the diet or via supplementation is required for proper immune function and to fight against infections, especially in the elderly population.
What Happens If I Take Too Much?
Taking large amounts of the vitamin may cause stomach pain, diarrhoea and flatulence and taking very high intakes of supplements may increase the risk of kidney stones. Supplements like Berocca contain B vitamins, magnesium but also Vitamin C. As vitamin B and C are water soluble vitamins, whatever our body doesn’t store or use, the excess is excreted through our urine, which can leave our urine looking a bright shade of yellow.
Vitamin C for athletes
Some athletes say from their personal or professional experience that vitamin C helps keep the immune system functioning optimally and decreases their recovery time between workout. It is also important for connective tissue repair which is why it’s essential if exercising, to get enough.
References
1. SAUNT, R., 2020. IS BUTTER A CARB?. [Place of publication not identified]: PIATKUS Books.
2. Fsai.ie. 2021. Nutrition Labelling Rules | Nutrition and Health Claims | Science and Health | The Food Safety Authority of Ireland. [online] Available at: <https://www.fsai.ie/science_and_health/nutrition_and_health_claims/nutrition_rules_for_foods_and_food_supplements_bearing_claims.html> [Accessed 16 February 2021].
3. HSE.ie. 2021. Vitamin C – HSE.ie. [online] Available at: <https://www.hse.ie/eng/health/az/v/vitamins,-minerals-and-supplements/vitaminc.html> [Accessed 16 February 2021].