Why do we want vitamin C and what are its advantages?
Vitamin C has many essential roles within the physique. It’s wanted for progress and restore, and it performs a central function in supporting the immune system. It additionally has antioxidant properties which suggests it fights free radicals, that are derivates of oxygen that assault the physique’s cells.
Vitamin C can also be concerned within the synthesis of collagen and carnitine and likewise will increase the gastrointestinal absorption of non-heme iron. Research have additionally advised that vitamin C could play a task within the physique’s capability to take care of some sorts of cancer-causing particles, which can be discovered within the physique.
There may be additionally inadequate proof that vitamin C helps to forestall or shorten colds.
Consuming very low ranges of vitamin C for 3 months or extra can lead to a situation known as scurvy – go to the NHS web site to search out out extra.
How a lot vitamin C do we want?
Within the UK, the each day necessities for ascorbic acid are 40mg per day for adults, with a rise in being pregnant to 50mg per day for the final trimester, and through lactation to 70mg per day.
You must be capable of get all of the vitamin C you want out of your each day weight-reduction plan.
What are the consequences of consuming an excessive amount of vitamin C?
It’s tough to eat an excessive amount of vitamin C as a result of any extra is excreted within the urine. Extra quantities are inclined to occur when massive doses of dietary supplements are taken – if an excessive amount of vitamin C is consumed this will likely trigger abdomen ache, flatulence and diarrhoea.
These vulnerable to renal stones (calcium oxalate) must be aware of taking high-dose vitamin C dietary supplements as a result of analysis suggests there is a rise in urinary oxalate excretion for each 1000mg of ascorbic acid consumed.
Converse to your GP in case you are involved about deficiencies or are contemplating taking dietary dietary supplements.
Which meals are good sources of vitamin C?
Fruit and greens are the most effective supply of vitamin C and these might be contemporary, frozen or tinned. Guava, papaya, inexperienced and crimson peppers, broccoli, kiwi fruit, oranges, blackcurrants and strawberries are typically excessive in vitamin C, nevertheless all fruit and greens include it – one other good motive to eat a rainbow!
Fortified breakfast cereals are additionally a superb supply. The vitamin C content material of many meals could also be decreased by extended storage and cooking as ascorbic acid is water soluble and is destroyed by warmth. Steaming or microwaving could assist to forestall cooking losses.
Extra like this
Recipes which can be wealthy in vitamin C
Stuffed crimson peppers
Summer season salmon with papaya salsa
Blackcurrant & mint sorbet
Herby broccoli
Kiwi fruit smoothie
Fruit salad
Halloumi, carrot & orange salad
Summer season salmon with papaya salsa
Orange soured cream desserts with syruped papaya
Extra on nutritional vitamins and minerals
5 vitamins each girl wants
What’s magnesium?
What’s folic acid?
What’s vitamin B12?
The very best sources of vitamin C
Am I getting sufficient vitamin D?
This content material was final up to date on 18 October 2023.
Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a submit graduate diploma in personalised diet & dietary remedy. She is a member of the British Affiliation for Diet and Life-style Drugs (BANT) and a member of the Guild of Meals Writers. During the last 15 years she has been a contributing writer to plenty of dietary and cookery publications together with BBC Good Meals. Discover her on Instagram at @kerry_torrens_nutrition_
Emer Delaney BSc (Hons), RD has an honours diploma in human diet and dietetics from the College of Ulster. She has labored as a dietitian in a few of London’s prime educating hospitals and is at the moment primarily based in Chelsea.
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