Vitamin C is a water-soluble vitamin that helps support a healthy immune system. You must consume vitamin C from the foods you eat every day since your body cannot make it. Vitamin C, also known as ascorbic acid, is essential for the growth and repair of tissue all over the body. Vitamin C helps heal wounds in the body. It can also repair and maintain healthy bones, teeth, skin, and cartilage. Vitamin C is an antioxidant that can fight free radicals in the body. This may help prevent or delay certain cancers and heart disease, along with promoting healthy aging. Vitamin C from foods also seems to reduce the risk of cartilage loss in those with osteoarthritis.
Some research shows that high doses of vitamin C may decrease the length of cold symptoms by as much as one to one-and-a-half days for some people. However, other studies showed there was a greater risk of side effects of high doses of vitamin C supplements. It is important to check with your doctor or registered dietitian nutritionist before taking any supplements.
Sources of vitamin C are abundant in several foods. These include citrus fruits, tomatoes, potatoes, strawberries, green and red bell peppers, broccoli, Brussels sprouts, and kiwifruit. You can enjoy these foods raw or cooked, but it is important to note that fruits and vegetables lose vitamin C when heated or stored for long periods of time. To get the most nutrients, eat them as soon as possible after shopping and consider steaming or microwaving vegetables for short periods of time to limit nutrient loss.
Vegetarians may be especially interested to know that vitamin C helps the body to better absorb non-heme iron, which is found in plant foods such as beans, spinach, and quinoa. To get this benefit, combine vitamin C-rich foods with iron-rich plant foods in the same meal. For example, combine black beans and salsa or create a flavorful spinach salad with strawberries and mandarin oranges.
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