Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a crucial role in maintaining overall health.
Renowned for its immune-boosting properties, it’s a nutrient your body cannot produce or store, making regular intake essential. This blog explores the key benefits of vitamin C, its best food sources, and why it’s vital for your daily routine.
• The Benefits of Vitamin C
1. Strengthens the Immune System
Vitamin C is perhaps best known for its ability to support immune health. It enhances the production of white blood cells, which help protect the body against infections and illnesses.
Did You Know? Vitamin C also acts as an antioxidant, combating free radicals that can weaken the immune system.
2. Promotes Healthy Skin
Vitamin C plays a key role in collagen production, a protein essential for maintaining the skin's elasticity and firmness. Regular intake can help reduce the appearance of wrinkles, improve hydration, and promote a natural glow.
Tip: Pair vitamin C with vitamin E for enhanced skin protection against UV damage.
3. Supports Wound Healing
Vitamin C plays a pivotal role in the body’s ability to heal wounds by promoting collagen synthesis. Collagen is a structural protein that provides strength and elasticity to the skin, blood vessels, and tissues. When the body sustains an injury, collagen production is accelerated to repair damaged tissues, and vitamin C is essential in this process.
Why It Matters:
A deficiency in vitamin C can slow down wound healing, making even minor cuts or abrasions take longer to recover. In more severe cases, it can lead to complications such as reopening wounds or infections due to the weakened skin barrier.
Who Benefits Most:
People recovering from surgeries, injuries, or burns may benefit significantly from ensuring their vitamin C intake meets or exceeds the recommended levels. Adding foods rich in vitamin C or taking a supplement can be particularly helpful during the recovery phase.
4. Improves Iron Absorption
Iron is a crucial mineral responsible for carrying oxygen throughout the body. However, not all forms of iron are easily absorbed. Vitamin C enhances the absorption of non-heme iron, which is the type of iron found in plant-based sources like spinach, lentils, and fortified cereals.
How It Works:
Vitamin C converts non-heme iron into a form that is more readily absorbed by the body. This is especially important for vegetarians, vegans, and individuals with low iron levels who rely heavily on plant-based iron sources.
Practical Tip:
Pair iron-rich foods with vitamin C sources to maximise absorption. For example:
- Add a squeeze of lemon juice to spinach salads.
- Include orange slices with fortified oatmeal.
- Serve lentil curries with a side of bell peppers.
Why It’s Important:
Iron deficiency is one of the most common nutrient deficiencies worldwide, leading to anaemia, fatigue, and weakened immunity. Ensuring adequate vitamin C intake can prevent these issues and improve overall vitality.
5. Boosts Cardiovascular Health
Cardiovascular disease is a leading cause of mortality worldwide, but vitamin C can play a protective role in maintaining heart health. As a potent antioxidant, vitamin C helps reduce oxidative stress—a major contributor to heart disease. It also has anti-inflammatory properties that protect blood vessels and support healthy circulation.
Key Benefits:
- Lowers Blood Pressure: Vitamin C relaxes blood vessels, which can help reduce blood pressure levels in people with hypertension.
- Reduces LDL Cholesterol Oxidation: By preventing the oxidation of "bad" LDL cholesterol, vitamin C minimises the formation of plaque in arteries.
Who Should Pay Attention:
Individuals with a family history of heart disease or risk factors such as high blood pressure, obesity, or smoking can benefit from ensuring they consume sufficient vitamin C daily.
Food Pairing Tip:
Combine vitamin C-rich foods with heart-healthy fats like avocados or olive oil to create meals that support cardiovascular health.
• Vitamin C Food Sources
Getting your vitamin C from natural food sources is one of the best ways to ensure optimal health. Here are some vitamin C-rich foods to include in your diet:
- Citrus Fruits: Oranges, lemons, and grapefruits are classic choices.
- Berries: Strawberries, raspberries, and blackberries are excellent sources.
- Vegetables: Bell peppers, broccoli, Brussels sprouts, and kale are packed with vitamin C.
- Exotic Fruits: Kiwi, guava, and papaya provide a tropical boost of ascorbic acid.
Pro Tip: To retain the maximum amount of vitamin C, consume fruits and vegetables raw or lightly steamed.
• Signs of Vitamin C Deficiency
A deficiency in vitamin C, although rare, can lead to various health issues. Watch out for these symptoms:
- Fatigue or weakness
- Dry, rough skin
- Slow-healing wounds
- Bleeding gums or frequent nosebleeds
- Joint pain or swelling
• How Much Vitamin C Do You Need?
The recommended daily intake of vitamin C varies by age and gender, but for most adults, it’s around 75–90 mg per day. Smokers may require more due to the increased oxidative stress caused by smoking.
75-90mg of vitamin C equates to:
- 1 medium orange
- 75g of raw bell peppers
- 150g of strawberries
- 1 medium kiwi
- 120g of cooked broccoli
• Lily & Loaf Products Featuring Vitamin C
For those who struggle to get enough vitamin C through their diet, supplements can be a convenient and effective solution. Lily & Loaf offers high-quality vitamin C products designed to support your overall health:
- High Strength Vitamin C: 1000mg of vitamin c released over 12-16 hours.
- Vitamin C with Bioflavonoids: Containing lemon, orange & grapefruit bioflavonoids.
- Immune-Boosting Formulas: Products combining vitamin C with zinc and other essential nutrients.
• Incorporating Vitamin C Into Your Routine
- Start Your Day with Citrus: Begin your morning with a glass of orange juice or add lemon to your water.
- Snack Smart: Keep a handful of berries or a kiwi on hand for a vitamin C-packed snack.
- Boost Meals with Veggies: Add bell peppers or broccoli to salads, stir-fries, or soups.
- Consider Supplements: For an easy and reliable source of vitamin C, incorporate Lily & Loaf’s high-quality supplements into your daily routine.
• The Takeaway
Vitamin C is a cornerstone of good health, offering a wide range of benefits from bolstering immunity to enhancing skin health. By incorporating vitamin C-rich foods and supplements into your lifestyle, you can ensure your body has the tools it needs to thrive.
Disclaimer:
Information and other content provided in Lily & Loaf blogs should not be construed as medical advice and should not be considered a substitute for professional medical expertise. If you have any medical concerns, you should consult with your health care provider.
