Vitamin C

What is Vitamin C?

Vitamin C is also called ascorbic acid and is an important antioxidant. Vitamin C is a water-soluble vitamin, and any excess is excreted in the urine. Vitamin C is a powerful antioxidant, meaning that vitamin C helps protect us from the harmful substances free radicals. Fruit and vegetables are good sources of vitamin C. Vitamin C helps to maintain a normal immune system.

What does vitamin C do for the body?

• Vitamin C is important for maintaining a normal immune system and nervous system.

• Vitamin C is important for keeping the body's connective tissue healthy. The vitamin is also important for normal wound healing.

• Iron absorption from the intestine is increased by vitamin C. Read more about iron and iron deficiency here.

• Vitamin C is an antioxidant that helps defend the body against free radicals.

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Sources in the dietGood sources of vitamin C are fruit (especially citrus fruits), vegetables, potatoes and berries.

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Recommended daily intake of vitamin C

• Children under 14 years: 20-50 mg

• Women and men over 14 years: 75 mg

• Pregnant women: 85 mg

• Lactating: 100 mg

For children under 14, the recommendations vary with age.

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What happens when there is a lack of vitamin C?

A poor or one-sided diet, for example in the elderly, alcoholics or people with eating disorders, can lead to a lack of vitamin C.

Vitamin C deficiency can cause the symptoms of fatigue and frequent infections. A more severe lack of vitamin C can cause scurvy. Scurvy is fatal if the disease is not treated, and can cause weakness, bleeding gums, loose teeth, joint pain and bleeding in the skin, muscles and internal organs.