Vitamin C also known as ascorbic acid is a water-soluble vitamin. This vitamin has antioxidant properties which help to maintain normal growth and development.
Why is it needed?
Vitamin C forms an important protein called Collagen; this is the most abundant protein in our body which makes up around a third of the overall protein in the body. Our skin, ligaments, tendons and blood vessels all contain collagen which plays an important role to help these parts of the body to function optimally and to maintain and strengthen these parts of the body. This also has a role in healing wounds repairing teeth, bones and cartilage.
As we age our body produces less collagen leading to dry skin, studies have shown that supplements containing collagen can help to slow the aging of your skin along with reducing wrinkles and dry skin (1)
Non-heme and Heme Iron Absorption
Heme iron is usually attached to heme proteins in animal food and is absorbed at a rate of around 7-35%. On the other hand nonheme protein in plant foods is not attached to heme iron and is absorbed at a rate of around 2-20%. The absorption rate also depends on several other factors down to the individual. If you have an iron deficiency for example the absorption rate would be higher compared to someone who has plenty of iron already present in the body.
When Vitamin C is present it helps release a higher percentage from nonheme iron, thus increasing the absorption of Iron from these types of foods in our body. Vitamin C also can help to overcome the negative effects of the phytonutrients that prevent nonheme iron absorption.(2)
Sources of Vitamin C
Our bodies can’t make Vitamin C on their own and it is not stored in the body, so it is important to keep on top of this by adjusting your diet.
Fruit and Vegetables high in Vitamin C:
- Cantaloupe
- Citrus fruits
- Kiwi fruit
- Mango
- Papaya
- Pineapple
- Strawberries and other berries
- Watermelon
- Broccoli
- Green and red peppers
- Spinach, cabbage, turnip greens
- Sweet and white potatoes
- Tomatoes and tomato juice
Vitamin C as a food supplement
Because a diet can vary from person to person, we may not be able to obtain the necessary nutrition from our normal food intake. Therefore, where possible we should supplement our diet with Vitamin C to help boost our Collagen levels.
Health Leads provide Pure Vitamin C in two forms: capsules and powder
The capsules provide an easy way to supplement your diet on a daily basis. If you prefer to have more flexibility with your supplements or enjoy making your own smoothies, our Pure Vitamin C powder may suit you better.