Benefits of Vitamin C In Food

Getting enough vitamin C in food is crucial to your overall health. Here's what you need to know about finding vitamin C in food and what it can do for you.

What Does Vitamin C Do?

Vitamin C is also known as ascorbic acid. The nutrient is found in certain foods and plays a key role in several body functions. For example, vitamin C repairs and regenerates body tissues and supports collagen production, helping to improve skin health1. Vitamin C is also a powerful antioxidant that helps protect your cells from damaging free radicals.

Vitamin C is perhaps best known for its immune system benefits. Though you may think of vitamin C as a natural prevention for common colds, this isn't really where it shines. Instead, vitamin C supports your body's recovery process and can help reduce the length and the symptoms of your cold2.

What Foods Contain Vitamin C?

If you’re looking for a natural source of vitamin C, you won't have to look too hard. You can find vitamin C in a variety of fruits and vegetables. Here are a few common sources of vitamin C:

  • Citrus fruits
  • Apples
  • Berries
  • Kale
  • Spinach
  • Red bell peppers
  • Broccoli
  • Potatoes
  • Cauliflower

By eating a variety of foods that are rich in vitamin C, you can give your body what it needs for healthy immune function, healthy skin, and more.

 

Are You Getting Enough Vitamin C from your Food?

The National Institute of Health recommends that men over the age of 19 receive 90 mg of vitamin C each day. Meanwhile, women need about 75 mg a day. Women who are breastfeeding need about 120 mg every day.

If you’re a smoker, it’s even more crucial to up your vitamin C intake. Research suggests that smokers require more vitamin C than non-smokers. This is because nicotine decreases your vitamin C levels. If you take aspirin, tetracyclines, oral contraceptives, or barbiturates, the same effect can occur.

 

If you're not sure you're getting enough vitamin C from your food, consider adding a plant-based vitamin C supplement to your routine. Our Whole Food Vitamin C Gummies provide a complete daily dose of vitamin C that's naturally sourced from acerola cherry extract.

References:

1. https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C, Vitamin C and Skin Health

2. https://medlineplus.gov/ency/article/002404.htm, Vitamin C

3. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/, Vitamin C