Benefits of vitamin C

Page Content
  1. Introduction
  2. benefits of vitamin C
  3. Food sources
  4. Recommended amounts
  5. Too much
benefits of vitamin c



The scientific name for vitamin C is ascorbic acid, it is a water-soluble vitamin. Ascorbic acid behaves like antioxidant, so it protects our cells from damage from free radicals.

Benefits of vitamin C


Our bodies need vitamin C to produce collagen. Collagen is a protein which we need to help wound healing. Vitamin C also helps the immune system to function well, it helps tooth and bone formation and helps us to absorb iron from plant based foods.

Food sources


Even though animals produce vitamin C, they are not the best food sources. The best food sources are fruits and vegetables.

The vitamin c is reduced when food is cooked, so it is best to eat vegetables raw if at all possible. The best sources of vitamin c is shown below.
Raw sweet red pepper 125 ml 150
Kiwi Medium 71
Lychee 10 69
orange medium 68
Raw green peppers 125ml 63
Lemon juice 125 ml 59
Boiled Broccoli 125 ml 59
Concentrated orange juice 125 ml 51
Strawberries 125ml 44

Am I getting enough vitamin C?


People who don't get enough vitamin C get a disease called scurvy which is fatal without treatment.

Scurvy causes gum inflammation, small purple and red spots on the skin, depression, joint pain, fatigue and bad wound healing. They may also get anaemia.

Recommended amounts


Birth to 6 months 40 mg
Infants 7–12 months 50 mg
Children 1–3 years 15 mg
Children 4–8 years 25 mg
Teenage boys 14–18 years 75 mg
Teenage girls 14-18 65 mg
Adults (men) 90 mg
Adults women 75 mg
pregnant teenagers 80 mg
pregnant women 85 mg
Breastfeeding teenagers 115 mg
Breastfeeding women 120 mg

Groups at risk


  • Some groups are at risk of not getting enough vitamin C
  • Smokers or those who breath in secondhand smoke. Smokers need another 35mg a day than nonsmokers.
  • Infants who drink boiled or evporated cows milk
  • People with certain types of cancer
  • People with malabsorption or kidney disease
  • People who do not have a varied diet

Too much


Too much vitamin C can cause nausea, stomach cramps and diarrhoea.

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