Vitamin C Recipe & Nutrition | Precision Nutrition's Encyclopedia of Food

Vitamin C

Vitamin C

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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.

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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.