Vitamin C, or ascorbic acid, is one of the most important and popular vitamins. Its health benefits are widely recognized. Often associated with boosting immunity, vitamin C’s effects are far more comprehensive.
Why Is Vitamin C Important?
Vitamin C is a powerful antioxidant that helps protect the body’s cells from harmful free radicals.
It is also essential for collagen synthesis – a protein that strengthens skin, blood vessels, bones, and tendons.
Additionally, vitamin C helps the body absorb iron, particularly non-heme iron from plant sources. Because of these qualities, vitamin C plays key roles in:
- Immune system support: It promotes white blood cell activity and helps the body fight infections.
- Skin health: It ensures skin elasticity and accelerates wound healing.
- Vascular health: It supports healthy circulation and prevents the weakening of blood vessels.
Where Is Vitamin C Found?
Vitamin C is naturally present in many common foods. Here are some of the richest sources of vitamin C, found in most grocery stores:
- Citrus fruits: oranges, lemons, grapefruits, tangerines.
- Berries: strawberries, raspberries, sea buckthorn, blackcurrants.
- Green vegetables: broccoli, bell peppers, spinach, kale.
- Potatoes: While not the first source that comes to mind, potatoes also contain vitamin C, however, it is severely reduced during the cooking process.
“Exotic” Sources of Vitamin C
There are some lesser-known but excellent natural options from all around the world to increase your vitamin C intake.
What Are Acerola, Goji Berries, and Camu Camu?
Acerola (also known as Barbados cherry) is a tropical berry especially rich in vitamin C – containing 30–50 times more vitamin C than oranges. Acerola also contains flavonoids, which enhance the absorption of vitamin C in the body.
Goji berries, which are now fairly common in many places, are known for their wide range of nutrients and high vitamin C content. They are an excellent source of antioxidants that help boost the immune system and support overall health.
Camu Camu, or Myrciaria dubia, contains up to 60 times more vitamin C than oranges, making it one of the richest sources of vitamin C in the world. These berries are also packed with flavonoids and other nutrients that support the body’s overall health.
Vitamin C Deficiency
Though vitamin C deficiency is not very common in developed countries, it still occurs. A deficiency can lead to scurvy – a rare but serious condition characterized by fatigue, gum bleeding, tooth loss, and bruising.
Additionally, a lack of vitamin C may weaken the immune system, reduce skin elasticity, and result in iron deficiency.
How to Make Sure You Get Enough?
The recommended daily intake of vitamin C for adults is around 75–90 mg.
You can easily meet the daily vitamin C requirement by eating one orange or drinking a glass of orange juice.
However, for optimal health, it’s best to diversify your diet and include a variety of vitamin C-rich foods such as vegetables, berries, and other fruits.
Can You Overdose?
Vitamin C overdose is rare since excess vitamin C is typically flushed out of the body through urine.
However, taking high doses (over 2000 mg per day) can cause digestive issues like nausea, diarrhea, or stomach pain.
Long-term use of high doses may also contribute to kidney stones in people predisposed to this condition.
Vitamin C Supplements
Most people can get enough vitamin C from food alone, but supplements may be necessary in certain cases.
This is particularly relevant during the cold season when the consumption of fresh fruits and vegetables may decrease.
Vitamin C supplements can also benefit people with weakened immunity, smokers, or those suffering from chronic illnesses.
What’s the Difference Between Natural and Supplemental Vitamin C?
Synthetic vitamin C is ascorbic acid produced in laboratories, usually from glucose. The vitamin C found in supplements is the same molecule as naturally occurring ascorbic acid.
However, there is a difference between vitamin C from supplements and the complex of nutrients found in natural sources.
Natural vitamin C, found in fruits and berries, is packed with additional flavonoids, polyphenols, and other compounds that enhance vitamin C absorption in the body.
This means that the body can utilize natural vitamin C more effectively because it works synergistically with other nutrients.
Vitamin C Absorption: Natural vs. Synthetic
The absorption of vitamin C is similar in both synthetic and natural forms – the body can absorb it with comparable efficiency.
However, natural vitamin C found in fruits and berries offers additional benefits. It comes with flavonoids, polyphenols, and other antioxidants that not only strengthen the effects of vitamin C but also provide additional health-promoting compounds.
This makes natural vitamin C, found in fruits and vegetables, more beneficial for overall health than synthetic supplements, even though the absorption process is similar.
Which Sources Should You Choose?
For those looking to get vitamin C naturally, it’s best to consume a variety of fruits and berries that provide not just vitamin C but also other valuable nutrients.
If it’s difficult to get enough natural vitamin C daily, supplements can be considered, but it’s always worth prioritizing natural sources for better absorption and additional health benefits.
Acerola and camu camu, for example, are excellent natural sources with vitamin C content far exceeding common fruits like oranges.
Vitamin C: Overview
Vitamin C is an essential nutrient whose importance to health cannot be overstated. It strengthens the immune system and helps maintain healthy skin, blood vessels, and teeth.
To prevent deficiency, it’s best to consume a variety of fruits and vegetables. While vitamin C supplements can be helpful in certain situations, it’s always worth aiming to get this vitamin from natural sources to ensure better absorption and gain the full benefits of accompanying nutrients.
Daily consumption of fruits and vegetables will ensure you get enough of this vital vitamin and help you maintain good health.
This article is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider for personalized guidance.