Vitamin C

Vitamin C sometimes known as ascorbic acid is a nutrient that plays an important part in maintaining a healthy body.

It is a water soluble vitamin that is easily absorbed and utilised by the body.

Foods rich in vitamin c

Vitamin C can be found in both foods and nutritional supplements.  It cannot be produced by the human body and it needs to be sourced from food.

Origins of Vitamin C

This was first discovered in the 1920s by Albert von Szent Györgyi, who found out that it was able to prevent scurvy from occurring, a common problem for sailors at sea.

Role of Vitamin C

  • Assists in the production of collagen which is an important component used to make ligaments, skin, tendons and cartilage.
  • Acts as an antioxidant by neutralizing free radicals that attack the body.
  • Improves the absorption of non-heme iron that is present in plant foods and the intestine.
  • Help in the healing of wounds such as burns, cuts and grazes.
  • Keeping the gums and teeth healthy.
  • Boosting the immune system.

Signs that You have a Vitamin C Deficiency

  • Swollen and bleeding gums.
  • Inflamed gums.
  • Wounds and cuts are slow to heal.
  • Skin becomes dry, rough and scaly.
  • Dry and splitting hair.
  • Swollen and painful joints.
  • You bruise more easily.

Food Sources of Vitamin C


  • Kale
  • Green capsicums
  • Red capsicums
  • Broccoli
  • Parsley
  • Brusselsprouts
  • Cauliflower
  • Green peas.


  • Mangos
  • Pineapple
  • Papaya
  • Grapefruit
  • Orange
  • Kiwi fruit
  • Strawberries
  • Guava.

Nutritional Supplements

Dosage Guidelines

Depends on the age of the person age and state of health, click here for vitamin c dosage guidelines.

In general do not exceed 2000 milligrams per day. If you have taken more than the required amount of vitamin c, the body will get rid of the excess amount through your urine.

Taking more than you need can cause vomiting, stomach cramps, nausea and various other side effects. If you require vitamin c, get it from food sources.

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