Sources of Vitamin C
by Admin
Posted on 24-06-2025 02:10 PM
Fruits and vegetables are the best sources of vitamin c (see table 2) [ 12 ]. Citrus fruits, tomatoes and tomato juice, and potatoes are major contributors of vitamin c to the american diet [ 8 ].
Other good food sources include red and green peppers, kiwifruit, broccoli, strawberries, brussels sprouts, and cantaloupe (see table 2) [ 8 , 12 ]. Although vitamin c is not naturally present in grains, it is added to some fortified breakfast cereals. The vitamin c content of food may be reduced by prolonged storage and by cooking because ascorbic acid is water soluble and is destroyed by heat [ 6 , 8 ].
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The antioxidant properties of vitamin c protect your cells from free radicals (toxins) caused by: external sources, such as pollution, radiation and ultraviolet (uv) light internal processes, such as aging and the breakdown of food free radicals, and the damage they cause, contribute to the development of chronic diseases such as cancer , heart disease and arthritis.
Vitamin c (ascorbic acid) is a nutrient your body needs to form blood vessels, cartilage, muscle and collagen in bones. Vitamin c is also vital to your body's healing process. Vitamin c is an antioxidant that helps protect your cells against the effects of free radicals — molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation from the sun, x-rays or other sources. Free radicals might play a role in heart disease, cancer and other diseases. Vitamin c also helps your body absorb and store iron. Because your body doesn't produce vitamin c, you need to get it from your diet.
Vitamin C Intakes and Status
The intestines have a limited ability to absorb vitamin c. Studies have shown that absorption of vitamin c decreases to less than 50% when taking amounts greater than 1000 mg.
In generally healthy adults, megadoses of vitamin c are not toxic because once the body’s tissues become saturated with vitamin c, absorption decreases and any excess amount will be excreted in urine. However, adverse effects are possible with intakes greater than 3000 mg daily, including reports of diarrhea, increased formation of kidney stones in those with existing kidney disease or history of stones, increased levels of uric acid (a risk factor for gout), and increased iron absorption and overload in individuals with hemochromatosis, a hereditary condition causing excessive iron in the blood.
Rigid and hardened arteries are a prominent factor in the development of cardiovascular disease. Vitamin c may improve circulatory health and reduce the risk of adverse outcomes by improving the elasticity of blood vessels. This supports better blood pressure control and lessens the strain on the heart. A study published in the american heart journal investigated the relationship between vitamin c status and heart failure and found that the risk of heart failure decreases as plasma vitamin c concentrations increase. 2.
Choosing the right vitamin c supplement starts with understanding your health goals and preferences. Whether you’re seeking to boost immunity, support skin health, or fill a nutritional gap in your diet, there are a few essential factors to keep in mind to ensure you pick a high-quality product that suits your needs: dosage consider how much vitamin c your body needs daily based on your age, health status, and nutritional intake. Form depending on your needs, you may prefer capsules, chewable tablets, gummies, powders, or liquids. You may also want to look for liposomal vitamin c to maximize absorption. Third-party testing look for products verified by independent organizations.
Based on the reported positive antioxidant effect of vitamin c in relation to endothelial dysfunction, many studies investigated the possible protective effect of vitamin c on cardiovascular diseases. Higher levels of plasma vitamin c are correlated with a lower risk of coronary artery disease and mortality in terms of cardiovascular diseases. However, this relationship seems to be valid only for inadequate plasma levels. In adequate vitamin c plasma levels, supplementation with vitamin c has a little effect [ 2 , 5 , 189 ]. Recent umbrella review brings only limited evidence for the effect of vitamin c supplementation on biomarkers of cardiovascular diseases or its risk factors, such as arterial stiffness, blood pressure, endothelial function, glycemic control, and lipid profile.