Vitamin C is also known as ascorbic acid. Vitamin C is a water soluble vitamin
therefore it is not stored in the body. During times of chemical, emotional,
psychological or physiological stress the urinary excretion of vitamin C is increased,
meaning an increase in Vitamin C is needed during these times. Examples of
chemical stressors include cigarette smoke, pollutants and allergens.

 helps protect cells and keeps them healthy
 Primary function is the manufacture of collagen, the main protein
substance of the human body.
 Is necessary for the maintenance of healthy connective tissue, cartilage,
ligaments and tendons, which gives support and structure for other tissue
and organs.
 Vital for wound healing, healthy gums and prevention of easy bruising.
 Critical in immune function.
 Manufacture of certain nerve transmitting substances and hormones.
 Vitamin C is an important nutritional antioxidant.

A lack of vitamin C can lead to scurvy.

Good sources of vitamin C:

Most people think of citrus fruits as the best sources of vitamin C but vegetables also
contain high levels. Here are a list of vitamin C rich foods in order of highest to
lowest values per 100 gram serving.
 Peppers
 Kale leaves
 Parsley
 Collard leaves
 Turnip greens
 Broccoli
 Brussel sprouts
 Watercress
 Cauliflower
 Cabbage
 Strawberries
 Spinach
 Oranges
 Lemon juice
 Mangoes
 Asparagus

How much vitamin C do I need?

Adults need 40mg of vitamin C a day.
Vitamin C cannot be stored in the body, so you need it in your diet every day.
You should be able to get all the vitamin C you need from your daily diet.
What happens if I take too much vitamin C?

Taking large amounts of vitamin C can cause:
 stomach pain
 diarrhoea
 flatulence
These symptoms should disappear once you stop taking vitamin C supplements.
Taking 1,000mg or less a day of vitamin C supplements is unlikely to cause any