Vitamin C

Also called ascorbic acid, vitamin C must be obtained through the diet, because the body cannot produce its own supply. Quickly destroyed by exposure to air and heat, this water-soluble vitamin remains in the body for only a short time, ranging from 10-20 hours, and so must be replenished each day.

What it does:

Vitamin C is essential in the formation of a protein substance called collagen. Collagen 'cements' skin tissues, ligaments and bones. Vitamin C is also important for the formation of good teeth, healthy gums, glandular activity, tissue respiration, vision, and it converts cholesterol into bile acids, which are vital for healthy digestion and the prevention of gall and kidney stones.

A very sensitive vitamin, ascorbic acid is used by the body rapidly, when in times of stress. Often called the youth vitamin, C controls rapid oxidation in cells and promotes enzyme reactions occurring in the pituitary and adrenal glands, the ovaries, heart, brain and eyes. It also promotes the absorption of non-haem iron.

Most notably, vitamin C is an antioxidant protecting the body against free radicals plus invading infections by increasing the number and enhancing the activity of white blood cells, which destroy viruses and bacteria. It helps prevent acidity and is readily lost if smoking or drinking alcohol, or when taking certain drug medications.

Food sources:

Cooked foods lack vitamin C. However it is plentiful in fresh produce including - acerola cherry, guava, capsicum, blackcurrants, kale leaves, parsley, collard leaves, kale, orange peel, turnip, greens, dock, broccoli, brussel sprouts, mustard, greens, watercress, cauliflower, jujube, strawberry, lemon, orange, spinach and lychee fruit.

Did you know?

Vitamin C is never alone in nature and always comes in combination with bioflavonoids which are present in the white pulp of the associated fruit and vegetables.