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Vitamin C
Vitamin C is a powerful antioxidant and is important for skin and bone health, as well as immune system function.
Vitamin C
Vitamin C plays a key role in supporting a healthy immune system 1-4 and may reduce the duration and severity of cold symptoms5. Vitamin C is thought to have an anti-histamine effect,1,4,6 and may support lung function.1,7 Furthermore, the absorption of iron found in plant-based foods may increase when consumed with vitamin C.1-4 Thus, consuming fresh grapefruit or 100% grapefruit juice along with plants high in iron, such as dark leafy greens or lentils, may help your body absorb more iron. Vitamin C is an antioxidant found in food and is necessary for collagen formation, an essential component of skin, bones, gums, and cartilage 1-4. Vitamin C also helps regenerate vitamin E into its antioxidant form providing further protection against damage.1,3 Fruits and vegetables supply about 90 percent of the vitamin C in the diets of the general population.3 Citrus fruits and juices are some of the richest sources of vitamin C. 8 Kale, kiwi, and cauliflower also have significant amounts of vitamin C.- One medium-sized orange (141 g) provides 70% of the Daily Value for vitamin C*
Citrus juices, such as Florida OJ, are reported to be the largest contributor of vitamin C in the diet.9
Life Stage Benefits
Prenatal-
- Helps baby’s developing bones and tissues.
- Iron needs increase during pregnancy,1 and vitamin C may promote the absorption of plant-based iron when consumed together.1-4
- Vitamin C needs greatly increase during breastfeeding.1
- Vitamin C intake by mothers may influence the amount of vitamin C in breast milk10 so consuming vitamin C-rich foods during pregnancy and lactation is important.
- Helps with the healing of cuts and scrapes.
- Supports developing bones and tissues.
- Supports a healthy immune system to help a body in its natural fight against infection.
- Vitamin C’s antioxidant activity helps to mitigate inflammation, which is associated with many chronic diseases.
- Vitamin C needs increase during wound healing.11
- May support cardiovascular health.2-4
- Plays a role in healthy aging of the brain, particularly in elderly with insufficient vitamin C status.2
- Diets low in fat and containing fiber, vitamin A or vitamin C may reduce the risk of some types of cancers – A disease associated with many factors.12
- Vitamin C. Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, D.C.: National Academy Press; 2000:95-185.
- Vitamin C. Linus Pauling Institute Micronutrient Information Center. Oregon State University.
- Lykkesfeldt et al. Adv Nutr 2014; 5:16-18.
- Vitamin C. Health Professionals Fact Sheet. Office of Dietary Supplements. National Institutes of Health.
- Hemila et al. Cochrane Database Syst Rev. 2013(1):Cd000980.
- Chatterjee et al. Annals of the New York Academy of Sciences. 1975;258(1):24-47.
- Hemila, BMJ Open. 2013;3:002416.
- USDA FoodData Central.
- Chun et al. J Nutr 2010;140:317-324.
- Bravi et al. Am J Clin Nutr 2016;104:646-62.
- The A.S.P.E.N. Adult Nutrition Support Core Curriculum, 2nd Ed. American Society of Parental and Enteral Nutrition. 2012.
- A Food Labeling Guide; Guidance for Industry. FDA Center for Food Safety and Applied Nutrition. January 2013.