The Importance of Vitamin C

Vitamin C is one of the most essential nutrients for overall health. Known for its role in supporting immunity, vitamin C also plays a crucial part in energy levels, glowing skin, and tissue repair. In this post, we’ll explore the importance of Vitamin C, its many health benefits, the best food sources, and how to make sure you’re getting enough of this vital nutrient.

Is Vitamin C an Essential Nutrient?

Vitamin C is considered an essential nutrient, which means that the body cannot produce it on its own. Therefore, we rely on external sources, such as food or supplements, to ensure we get the right amount. Vitamin C is crucial for the growth and repair of tissues in the body, and it also plays an important role in maintaining healthy skin, blood vessels, and bones.

How Much Vitamin C Do We Need?

The daily vitamin C requirement varies depending on age, gender, and life stage. In the UK, the recommended daily intake is:

• Adults (19-64 years): 40mg

• Pregnant women: 50mg

• Breastfeeding women: 60mg

Ensure you are meeting your daily requirements through a combination of foods rich in vitamin C and, if necessary, supplements.

Health Benefits of Vitamin C

Vitamin C isn’t just important for immunity—it offers a wide range of health benefits. Here are a few of the ways this vital nutrient supports our health:

Vitamin C Health Benefits

• Boosts Immunity: Supports a healthy immune system by stimulating the production of white blood cells.

• Supports Collagen Production: Essential for the formation of collagen, which helps keep skin firm and youthful.

• Enhances Antioxidant Protection: Protects the body from oxidative stress and free radicals.

• Improves Iron Absorption: Increases the absorption of non-heme iron, particularly from plant-based sources.

• Aids Wound Healing: Speeds up the recovery of wounds by promoting the formation of new tissue.

• Helps Manage Blood Pressure: May help lower blood pressure by supporting healthy blood vessels.

Vitamin C Skin Benefits

• Antioxidant Protection: Reduces the effects of free radicals, which can cause premature aging.

• Collagen Production: Plays a vital role in keeping the skin firm and plump.

• Brightening: Helps to brighten dull skin by fighting pigmentation.

• Healing: Assists in the healing of damaged skin and wounds.

• Hydration: Improves skin hydration, keeping it smooth and glowing.

• UV Damage Shielding: Protects skin from the harmful effects of UV rays.

What Foods Contain Vitamin C?

To make sure you're getting enough vitamin C, focus on consuming a variety of colorful fruits and vegetables. Here are some of the best sources of vitamin C:

• Red and green peppers

• Oranges and orange juice

• Grapefruit

• Kiwifruit

• Strawberries

• Green leafy vegetables (spinach, kale)

• Tomatoes

• Green peas

• Broccoli

• Brussels sprouts

• Watercress

• Red cabbage

Incorporating these foods into your diet will not only provide vitamin C but will also give you a supercharged immune boost with additional phytonutrients.

Can You Have Too Much Vitamin C?

While vitamin C is water-soluble, meaning excess amounts are typically excreted through urine, it’s still important to avoid taking excessive amounts. High doses (above 2,000mg/day) can lead to side effects such as stomach upset and diarrhea. If you're considering high-dose vitamin C supplementation, it’s a good idea to speak to your healthcare provider first.

 Our Products

All of our juices and smoothies are packed with a variety of micronutrients including vitamin C. Have you tried our delicious Berry Boost Juice and Citrus Glow Smoothie? Both are bursting with vitamin C, have sweet and tangy flavours making them the perfect pick-me-up or a base for your morning smoothie.