Discover how to get enough about this vitamin and what it does in your body

Vitamin C or ascorbic acid is an essential nutrient, but because our bodies are not capable of synthesising it, we need to include it in our diets.

Vitamin C is a hydrosoluble vitamin… in other words it dissolves in water. Unused vitamin C in the body is eliminated in urine, which means we need a constant supply. It is also sensitive to light, heat and oxygen.

Which foods contain this vitamin?

Vitamin C is traditionally associated with oranges and it is true that this fruit contains large amounts of it. A 125-gram orange contains 60 mg of vitamin C and according to the World Health Organisation we need 90 mg every day.

But you’ll find ascorbic acid in more than just oranges. There are lots of other foods that contain high levels of vitamin C, such as kiwis, strawberries, tangerines, grapefruits, lemons, papaya, melons, plums, blackcurrants, guavas, raspberries, mangos, limes, persimmons, red peppers, parsley, broccoli, Brussels sprouts, cauliflower, spinach, cabbage and watercress.

What are the benefits?

• It is a good antioxidant. It protects the blood vessels and prevents premature ageing.
• Its antioxidant properties prevent the appearance of degenerative diseases and cell mutation.
• Ascorbic acid also helps to eliminate cholesterol. It reduces build-up of fatty plaque which causes cardiovascular problems, such as myocardial infarct.
• By strengthening the arterial walls, it also reduces the risk of internal haemorrhage.
• It improves the circulation, helping to control blood pressure.
• It protects other vitamins from oxidation, such as vitamins A and E, as well as some group B vitamins, so they do their jobs better.
• It is essential to the synthesis and maintenance of some tissues, such as connective tissue, teeth and bones.
• It prevents skin conditions, such as eczema and psoriasis.
• It regulates metabolic processes and the digestive system.
• It aids iron absorption, which is beneficial in situations of anaemia.
• It stimulates the body’s defence mechanisms against viral and bacterial infections.
• It can help to control levels of histamine, reducing the symptoms of allergies.
• It has laxative properties and helps to prevent constipation.

What happens if you don’t get enough vitamin C?

Severe vitamin C deficit causes a disease known as scurvy, whose symptoms are gingivitis, bleeding gums, skin conditions and chronic fatigue. Nowadays this is a rare condition, because a varied, balanced diet easily provides the body with sufficient vitamin C. However, in times gone by it was a common ailment, particularly among crews of fishing and merchant vessels, who were at sea for long periods had no opportunity to eat fresh foods.

Vitamin C deficiency has some characteristic symptoms:

• Low defences.
• Slow healing of wounds.
• Bad digestion.
• Weakness.
• Bleeding gums when you brush your teeth.
• Weak dental enamel.
• Conditions affecting the skin and mucous membranes.

If you eat a balanced, varied, all-round diet, you are almost certain to get enough vitamin C