Vitamin C is one of the most important nutrients our bodies need to maintain normal growth and development.

Whether through nutritional supplements or found in fruit and vegetables, it has many functions and is used as a common remedy in numerous ailments.
Growth and repair

Vitamin C is needed for the growth and repair of tissues all around the body and helps to form important proteins used in making skin, ligaments, tendons and blood vessels.

It is used to heal wounds and form scar tissue and repairs and maintains teeth, cartilage and bones.


It is one of many antioxidants, which blocks some of the damage caused by free radicals.

These are made when the body breaks down food or is exposed to radiation or tobacco smoke.

They can lead to ageing and may play a role in more serious issues, such as heart disease and cancer.

Where can I find vitamin C?

The body can’t produce this nutrient on its own, nor can it store it, meaning it is essential that you include plenty of vitamin C into your daily diet.

This can be achieved through nutritional supplements or foods rich in vitamin C.

These include a wide range of fruits and vegetables.

Top fruits you might want to incorporate more into your diet are citrus fruits, such as oranges and grapefruits, kiwi fruit, mango, papaya, pineapple, strawberries, raspberries, blueberries, cranberries and watermelon.

Alternatively vegetables which are a high source of vitamin C include broccoli, cauliflower, peppers, spinach and other leafy greens, potatoes and winter squash.

How should I eat them?

The best way to ensure you’re getting as much vitamin C as possible from these ingredients is to eat them raw.

However, this is not always possible or preferable.

Cooking these foods or storing them for a long period of time can reduce their nutrient content, meaning microwaving and steaming could be the best way to cook these vitamin C-rich ingredients.

Posted by Matilda Jones