That well known vitamin and the reason we are told to eat our oranges.
- Chemical name: ascorbic acid
- RDA: 60mg
- Top sources: guava, blackcurrants, green pepper, broccoli, strawberries, papaya, kiwi fruit, oranges and cabbage
- Absorption: enhanced by bioflavonoids found in fruit and vegetables
- Cautions: mega-doses can cause diarrhoea
- Use in sport: studies are inconclusive regarding vitamin C as an antioxidant in sport and supporting recovery. Studies have found however, a use for vitamin C in reducing the risk of URTIs during strenuous physical activity
Vitamin C is water-soluble and is essential for the production and maintenance of collagen. It is also necessary for wound healing and helping white blood cells to fight infection. Vitamin C is an antioxidant, which means it helps to target and neutralize free radicals in the body.
The absorption of iron is help by vitamin C and smoking reduces vitamin C levels in the body. Some types of anaemia are caused by vitamin C deficiency because of its association with iron absorption.