Vitamin C, also known as ascorbic acid, has several important functions so it is important that we ensure we have enough of it to keep ourselves healthy. Vitamin C protects the cells and keeps them healthy, it maintains a healthy skin, blood vessels, bones and cartilage. It also helps with wound healing.
A lack of vitamin C can lead to scurvy and mild deficiencies may occur in infants given unsupplemented cows’ milk and in people with poor or very restricted diets.
Sources of Vitamin C
Vitamin C is found in a wide variety of fruit and vegetables.
Good sources include:
- oranges and orange juice
- red and green peppers
- brussels sprouts
How much vitamin C do I need?
Adults aged 19 to 64 need 40mg of vitamin C a day. You should be able to get all the vitamin C you need from your daily diet. Vitamin C can’t be stored in the body, so this is why it is important to keep a healthy diet on a daily basis.
What happens if I take too much vitamin C?
Taking large amounts of vitamin C can cause:
- stomach pain
These symptoms should disappear once you stop taking vitamin C supplements.
You should be able to get all the vitamin C you need by eating a varied and balanced diet. If you take vitamin C supplements, don’t take too much as this could be harmful.