Guide Note

Vitamin C is an essential nutrient found in vegetables and citrus fruits. Vitamin C reduces oxidative stress on the body as an antioxidant, and helps form collagen, cartilage, muscle and blood vessels. Humans do not produce Vitamin C internally, so it must be absorbed through diet.

Sailors used to suffer from scurvy because of their lack of access to fresh fruits and vegetables while at sea. Lemon juice was the first prescription to combat it. In 1795 the British navy made citrus fruit, mainly limes, part of the standard rations for sailors at sea.

Fast Facts

1. Vitamin C is not produced in the body, so it must be supplemented in the diet
2. Recommended daily intake: 90 mg per day, but no more than 2000 mg
3. Deficiency: Scurvy
4. Large doses taken on empty stomach may cause indigestion
5. Large doses cause diarrhea
6. Enhances absorption of iron
7. Plants are best source for Vitamin C
8. Some animal sources are good, such as raw cow liver and raw oysters
9. Thought to help prevent common cold, but no studies prove this
10. Water soluble vitamin

Red peppers (190mg), kiwi (90mg) and broccoli (90mg) have over three times the amount of Vitamin C of oranges (50mg) and grapefruits (30mg). Other foods high in Vitamin C: Parsley (130 mg), Brussels sprouts (80 mg) and lychees (70 mg).

The content in this page is not a substitute for professional medical advice. Please contact your doctor before taking Vitamin C.