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NUTRITION SSR

Vitamin C

Vitamin C
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The Encyclopedia of Food is part of
the Precision Nutrition Network

All content © Precision Nutrition

At a Glance

Vitamin C has many important functions in the body: it acts as an antioxidant, supports iron absorption, regenerates vitamin E supplies, helps develop collagen, and more. Vitamin C can be found in many leafy green vegetables, citrus fruits, bell peppers, and others.

Overview

Vitamin C is a water soluble vitamin. First known for its ability to cure scurvy, it is one of the most familiar vitamins.

Importance

Vitamin C has many functions in the body including:

  • Protecting cells from free radicals by acting as an antioxidant
  • Improving iron absorption by allowing ferric iron to reach its ferrous form
  • Regenerating vitamin E supplies
  • Developing collagen, an important structural protein throughout the body
  • Synthesizing the neurotransmitter norepinephrine
  • Synthesizing carnitine
  • Assisting in the metabolism of cholesterol to bile acids.

Food Sources

Vitamin C can be found in several foods including:

Deficiencies

Common symptoms and resulting conditions of vitamin C deficiency include:

  • Bruising
  • Gum infections
  • Lethargy
  • Dental cavities
  • Tissue swelling
  • Dry hair and skin
  • Bleeding gums
  • Dry eyes
  • Hair loss
  • Pitting edema
  • Anemia
  • Delayed wound healing
  • Bone fragility.

However, your individual response could be different. If you suspect a health problem or deficiency in certain nutrients, please see your primary health care provider (doctor, naturopath, etc). They can help unravel the complexity of your physiology.

Excess/Toxicity

Common symptoms of vitamin C excess/toxicity include:

  • Kidney stones
  • Rebound scurvy
  • Increased oxidative stress
  • Excess iron absorption
  • Vitamin B12 deficiency
  • Erosion of dental enamel.

However, your individual response could be different. If you suspect a health problem or an excess of certain nutrients, please see your primary health care provider (doctor, naturopath, etc). They can help unravel the complexity of your physiology.

Note: up to 10 grams of vitamin C appears to be safe based on most research data. However, caution is advised as 2 grams or more per day can cause diarrhea.

Recipe

For a recipe rich in vitamin C, check out any of the Encyclopedia of Food entries for food items listed above.

Free Recipe Book

Precision Nutrition’s Encyclopedia of Food expands every single month as we highlight new foods and showcase beautiful food photography. If you’d like to stay up to date, simply click this link. From there, we’ll send you a FREE copy of our recipe book. We’ll also let you know when new and delicious foods are added to the site.

Click here for the free Encyclopedia of Food recipe book.

At a Glance

Vitamin C has many important functions in the body: it acts as an antioxidant, supports iron absorption, regenerates vitamin E supplies, helps develop collagen, and more. Vitamin C can be found in many leafy green vegetables, citrus fruits, bell peppers, and others.