A powerful antioxidant, vitamin C has long been associated with prevention of colds (of which, more later…), but it’s also crucial in helping to form collagen in the body.
Collagen is used by the body to make skin, tendons and other ligaments, and so is vital for helping to heal wounds and form scar tissue, as well as for general growth, repair and maintenance of tissues and bone.
Notably, vitamin C increases how well your body absorbs iron from food, so if you’re anaemic it’s a great idea to include a source of vitamin C alongside any iron-rich meals you eat.
What’s the story?
With one of the most famous backstories in the vitamin world, you might think the discovery of Vitamin C needs little introduction. But although the importance of eating vegetables or limes was known amongst sailors for many years as a way to stave off the dreaded scurvy, this was only proven in the 18th century, and vitamin C itself not proposed as a specific vitamin until 1907, and only successfully isolated in 1926.
It was James Lind - a surgeon on the HMS Salisbury - who first carried out proper experiments in an attempt to find out the cause of scurvy (with its bleeding gums and hemorrhages) in 1747 by divvying up sailors into groups and feeding each group different foods. Some were fed cider, others seawater, certain unlucky souls a mixture of garlic, mustard and horseradish or vinegar, and the last group oranges and lemons. The remarkable recovery of the group fed citrus fruit was such that in 1753 Lind published ‘A treatise on scurvy’, although it was another 40 years before an official Admiralty order was issued on the supply of lemon juice to ships which pretty much ended scurvy in the Royal Navy.
How much do I need?
For adult men and women (including those over 50 years old), you need 40 mg/day.
Smokers should aim for up to double this amount, as smoking makes it a lot harder to absorb enough vitamin C.
The Mythbuster
There is very little evidence to suggest that taking very large, or mega-doses, of vitamin C will do much to stave off that cold or flu. Taking vitamin C supplements at very high levels (1000 – 8000 mg/d), appears to reduce the duration but not the incidence of colds. Most of the positive effects are only seen in marathon runners, or those exercising in sub-artic conditions. Although more research is needed, it appears that there are no, or only very modest, effects of taking megadoses so it’s probably not worth it. Save your pennies and consistently aim for 40 mg per day instead.
Where can I find good sources?
Blackcurrants and rosehips are amongst the richest sources of vitamin C, but as my local supermarket did not have a rosehip selection to speak of last time I was in, other excellent and slightly more available sources include kiwi fruit, members of the citrus family (oranges, lemons, limes, grapefruit), red and green peppers, sauerkraut, cabbage, tomatoes, spinach, broccoli and other cruciferous vegetables like cauliflower. Basically – green leafy vegetables, berries, and citrus fruits are all the way to go- but be careful how you cook them. Vitamin C is soluble in water and sensitive to heat so best not to overcook or boil your veg. Steaming is the best option for locking in water soluble vitamins (such as C) when you cook.
Any ideas for using those ingredients?
tomato and pomegranate salad/sundried tomato dip/roasted sprouts with lemon, garlic and chilli/spicy mango salsa/orange, feta and pistachio salad/roast cauliflower with carrot, fennel and tahini.
References
British Nutrition Foundation (2021) Nutrition Requirements. Available here.
The BBC (2014) Historic figures: James Lind (1716-1794). Available here [last accessed 20th June 2017].
The University of Westminster (2017) Essentials of Nutrition. Available here [last accessed 15th June 2017].
U.S. Department of Health and Human Services (2016), National Institutes of Health, Office of Dietary Supplements, Vitamin C - Fact Sheet for Health Professionals. Available here.