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What is vitamin C?

Vitamin C is also known as ascorbic acid. 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.

One large orange could provide all the vitamin C you need to meet your daily needs; the same goes for kiwi fruit and raw peppers.

The recommended nutritional intake for adults is 40mg a day.*

What does it do?

Vitamin C is a vital nutrient and antioxidant, required for the growth and repair of cells and tissues. Vitamin C is needed to form collagen, an essential component of the connective tissue that gives support and structure for other tissue and organs. Vitamin C is therefore important for healing. 

Good sources of vitamin C

Good sources include: oranges, limes, kiwi fruit, peppers, tomatoes, broccoli, brussel sprouts, mangos, sweet potatoes and a variety of other fruits and vegetables!

Did you know?

Vitamin C can help absorb iron from iron-rich foods. You can enhance your body's absorption of iron by drinking citrus juice or eating other foods rich in vitamin C at the same time as eating high-iron foods. For example: have a freshly squeezed glass of orange juice with an iron-rich type of breakfast cereal.

A long time ago seamen were called ‘limeys’, because they ate lots of citrus fruit to help prevent them getting scurvy!


* Department of Health, Dietary Reference Values for Food Energy and Nutrients for the United Kingdom, HMSO, 1991 

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