Cookies on fushi.co.uk
We use cookies on our websites. You are free to manage this via your browser setting at any time. To learn more about how we use the cookies, please see our cookies policy.
WHAT YOU NEED TO KNOW ABOUT VITAMIN C

Ernesta Stripeikaite
Nutritionist & wellbeing expert
Over the past few months many of us have suffered with colds and flus. Very likely the winter months have left us lacking in many nutrients, especially vitamin C. No doubt vitamin C is perhaps the most well-known vitamin, associated with orange juice or something orangey if you like, but here are some facts that may surprise you!
Why is vitamin C important? |
Water soluble nutrient - needs to be consumed on a daily basis as it is not stored in the body |
Can help prevent colds and shorten their duration |
Powerful antioxidant, protecting us from free radical damage |
Maintains collagen and supports its synthesis, which is very important for healthy firm skin, strong bones and connective tissue |
Supports cardiovascular system – free radical damage is known to play a role in cardiovascular disease |
Some signs that you might be low in this nutrient are:
- Dry and splitting hair
- Gingivitis (inflammation of the gums) and bleeding gums
- Rough, dry, scaly skin
- Decreased wound-healing rate
- Easy bruising
- Nosebleeds
- Decreased ability to ward off infection.
Nutrient stability
The best way to get any nutrient is with food. However nowadays we are faced with many challenges. Vitamin C is found in fresh fruit and vegetables, but we tend to crave more comforting warm dishes such as soups and stews in colder months. Unfortunately vitamin C is easily destroyed by heat and cooking, and we need to pay extra attention to make sure we get enough of this powerful nutrient.
The freshness and quality of produce determine the nutrient density, but unfortunately not many of us grow our own food anymore. And who knows how long fruit and vegetables have been sitting on a supermarket shelf? For example, a fresh, vitamin C rich vegetable like broccoli—if allowed to sit at room temperature for 6 days—can lose almost 80% of its vitamin C.
Not just oranges?
While one medium orange does pack about 70 mg of vitamin C, it is not the richest source of this nutrient, as clever marketing has made us believe. There are some fruit and vegetables that beat the orange on the vitamin C front.
The number one source of vitamin C is a tropical fruit papaya. One medium sized papaya provides about 168 mg of vitamin C. Bell peppers, broccoli and Brussels sprouts all are more nutritious than oranges, and strawberries and pineapple also rise above oranges on the vitamin C ranking table. Make sure to get the freshest produce possible and ideally eat it raw, lightly steamed or stir-fried.
We are not saying oranges are bad, but you should not solely rely on orange juice for your vitamin C fix. Variety is the key, and including the aforementioned fruit and vegetables in your diet will also provide a range of other important nutrients and fibre.
Super berry Amalaki
It is a good idea to top up with additional vitamin C during the winter months and when entering spring. Be careful not to make a mistake getting a cheap high street brand of vitamin C as synthetic supplements might not be absorbed that well by our digestive systems.
A natural source of vitamin C would be a lot more beneficial. Our all-time favourite is an Indian gooseberry called Amalaki. This berry deserves a ‘superfood’ title as it is packed full with vitamin C. Some even claim that Amalaki is the richest natural source of vitamin C on the planet.
What might be even more important is the bioflavonoid content in Amalaki. Bioflavonoids are natural chemicals found in plants and have numerous positive effects on the body. The synergistic effect of all the natural chemicals in this berry can greatly enhance the absorption and potency of vitamin C.
- Best Superfood Berry Blend20% OFF
- Carrot Oil for Face Feb 19, 2021Hello :) Carrot Oil contains Beta Carotene and Vitamin A which, by eliminating toxic build-up and repairing sun-damaged skin, helps to improve skin complexion. Antiseptic properties also assist in reducing breakouts and the formation of acne. It is also great for hydrating the skin. So mixing it with Jojoba oil may help. I would also recommend mixing Jojoba oil and Tamanu oil as both have great moisturising properties and are great for acne prone skin. Hope this helps!
- Carrot Oil for Face Feb 19, 2021I have acne. I have been using jojoba oil only but I noticed my face is sometimes dry. If I add carrot oil will it help moisturize my face and clear the spots or should I join argan oil to the mix?
- Ashwagandha Dosage for AnxietyFeb 04, 2021I found a supplement that is 500 mg, 120 Count. Do you recommend taking 1 capsule daily? or 2 capsules? I also take thyroid medication and an SSRI among other things.
- The amazing Ashwagandha benefits for womenFeb 04, 2021Hello Dia, Thank you for your comment. Research is confusing when it comes to testosterone levels with PCOS and using Ashwagandha. As it is an adaptogenic herb, it will 'adapt' to the environment of the body to support hormonal balance. A huge therapeutic benefit of Ashwagandha is its ability to balance cortisol levels, which could improve stress and symptoms of PCOS also. If you are currently using any medications or under medical supervision, please seek advice from your practitioner to ensure there are no interactions. I hope this helps :)
- The amazing Ashwagandha benefits for womenFeb 03, 2021Is ashwagandha is good to be taken to increase height who have testosterone level high along with pcod ?
- The amazing Ashwagandha benefits for womenJan 20, 2021Hi Simie, thank you for your message. Ashwagandha is safe to be taken alongside other supplements including Vitamin E and Calcium. We would advise you check with your GP for interactions with estrogen medications for menopause as there are different variations of these medications. I hope this helps :)