Vitamin C — Ascorbic Acid
Vitamin C — Ascorbic Acid
Vitamin C, or ascorbic acid, is a water-soluble antioxidant your body needs every day — it can’t make or store it. History made its importance famous: sailors on long voyages once developed scurvy from the lack of fresh food, until citrus fruit was found to prevent it. It has a reputation for being energising, though it’s worth saying it isn’t a stimulant and won’t keep you awake.
What does vitamin C do?
Acts as a powerful antioxidant, protecting your cells from damage — and helping to regenerate vitamin E, another antioxidant
Builds collagen, the protein behind healthy skin, gums, blood vessels and wound healing
Supports the immune system
Boosts iron absorption from plant foods — a squeeze of lemon on lentils genuinely helps
Which foods are rich in vitamin C?
Peppers, citrus fruits, kiwi, strawberries, blackcurrants, broccoli, parsley and tomatoes are all excellent sources. One thing to know: vitamin C is sensitive to heat and water, so lightly cooked or raw vegetables keep more of it.
Can you have too little — or too much?
A serious shortage (scurvy) is rare today. Because it’s water-soluble, excess is mostly passed out in the urine, though very large supplement doses can upset the stomach. Food is the easiest, gentlest way to get plenty.
Common questions
Does vitamin C prevent colds? It supports normal immune function, but the evidence that it prevents colds is limited — it may modestly shorten them once you have one.
How can I get more iron from plants? Pair plant iron (lentils, spinach) with a vitamin C-rich food, which helps your body absorb it.
This is general information to help you eat well, not medical advice. If you have a specific concern, your doctor is the best person to help.
