Vitamin C: Why You Need It and How to Get It.


Vitamin C, like any other vitamin plays an important role in the body. Collagen protein is synthesised via the help of vitamin C and is responsible for tissue connections as well as joints support. Being an immune defence, we also need this vitamin to help the body gain immune defences and prevent gum inflammation, painful joints and even nose bleeding among other reasons. Research has shown that those with high intakes of vitamin C are less prone to heart diseases.

Pregnant mothers are also encouraged to take this vitamin as it helps in strengthening the amniotic membrane. This is the sac that harbours the amniotic fluid, necessary for holding the baby. A premature rapture of this membrane could lead to loss of the baby especially if it is of undeveloped age. It is better for expectant moms to consume foods rich in vitamin C even after deliver because its presence in breast milk reduces risks of allergic dermatitis particularly in predisposed infants.

Vitamin C is an aiding factor as far as calcium absorption is concerned as it assists bone tissues with calcium absorption. Calcium is responsible for strengthening the bone tissues and ensuring that they are strong enough. It is vitamin C that works towards this by stimulating the required cells necessary for incorporating calcium right into the bones. There are additional cells that can sometimes end dissolving the absorbed calcium. Thanks to this vitamin as it inhibits this act.

It is also an aid to basement membrane components and this is the membrane that acts as the base and so, it is important for its components to stay intact. Type IV collagen, elastin and laminin are some components that the body requires throughout. A deficiency in vitamin C would lead to reduction in the production of such components which in turn could pose certain risks especially in blood vessels. It is this membrane that also restricts cancer cells from penetrating the tissues.

Vitamin C assists neurotransmitters which are the molecules that help the neurons and nerve cells to communicate from the brain and into the rest of the body. Such actions like the ability of the brain to think and remember past issues are derived from its supply. Transportation of fatty acids is also a function of Vitamin C during the process of synthesising production of the amino acid that is responsible for transportation of fatty acids. It is this act that enables the body to generate energy thereby enabling the necessary movements and activities as desired.  Working with the immune system, this vitamin is helpful for many parts of the body. It aids in the prevention and cure of common colds. It is also perfect in protection from cancer, eye problems and sometimes stroke.

How much is enough?

It may be surprising to find out that we only need 500 mg of vitamin C each day. The truth of the matter is that most of us don’t consume enough fruits and vegetables in a day for our bodies to get the required amount of vitamin C. The remedy is to take plenty of fruits and veggies in order to attain all the aforementioned benefits that this vitamin supplies. Supper charge your daily consumption with some of these;

Citrus fruits

Citrus fruits are many and are a very good source of vitamin C. Taking one medium orange per day would nourish your body with up to 70 mg. Better still, go for grapefruit juice and get the same quantity of this vitamin. You could also take lemons and limes and grab the double treat of boosting vitamin C and detoxing your body as well.

Black currant

Its appetizing dark purple skin will drive you to settling for this nutritious fruit. You don’t even need to take plenty of it as one serving will give you 180 mg, almost double portion of any citrus fruit. Besides, it has additional vitamin B5, potassium and iron for better consumption.


You only need one guava to grab a whooping 250 mg of vitamin C from this exotic fruit. It is also a good source of dietary fibre and rich in folic acid. Due to its nutritional benefits, many nutritionals recommend this superfood.

Dark leafy green veggies

Almost all the green veggies are rich in vitamin C. They contain different quantity of this vitamin in addition to fibre and minerals. Some common ones include spinach, kales, turnip greens and any of your favourites.


Despite being one of the super detox foods, broccoli is very rich in vitamic C, giving you an average of 90mg in just one serving. Some people enjoy it cooked while others like it raw. A perfect addition to fruit salad if raw is your preference.


Very common and can be eaten either raw or cooked. Raw tomatoes have a high concentration of vitamin C components holding about 100 mg in a serving. Eat it on its own or mix it with other fruits for fresh fruit salad. Tomatoes are also good to toppings as well as juice.


There is none who can resist this tastiest fruit. Strawberries are multi-taskers because for one, they are the perfect choice for a detox diet. Secondly, they are very high in fibre making them good catalysts for digestion. Include them in your diet and get rid of blotting, a common problem from constipation. One serving of this fruit will nourish your body with about 250mg of vitamin C.


However not so common in many countries; this New Zealand fruit is packed with tons of vitamin C components.  It is a good performer and can be compared to oranges in terms of nutritional value and quantity of vitamin C they hold.

Yellow and Red peppers

Peppers are the most natural elements of appetizers. They are mostly taken raw and are very good in preventing blood clots. Half a cup of red peppers gives close to 140 mg of vitamin C. Take them for additional values because they can also reduce risks of stroke especially for diabetes patients.

Vitamin C


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