benefits of vitamin C
13 Jun 2023

Benefits of vitamin C

2 mins to read
Vitamin C has more to offer than just supporting immune system health. Discover why it is important to consume an adequate amount of vitamin C and explore the additional benefits it provides.


The good news about Vitamin C is that is found in many foods, so there is a good chance that some of your most loved foods contain it. These include citrus fruits such as oranges, tomatoes, broccoli, red and green peppers, strawberries, kiwifruit, spinach, lettuce, strawberries, cantaloupe and baked potatoes.

You may find some foods in the supermarkets such as cereals are fortified with vitamin C.

It’s important to eat enough of this vitamin daily as it is one that the body doesn’t produce, and being water soluble, it is not stored in the body. According to the Better Health Channel, adults need about 45mg of vitamin C per day and any excess amount above 200mg is excreted.

Vitamin C provides a myriad of benefits for the body, include supporting the immune system and wound healing. It plays a crucial role in collagen formation that is essential for wound healing as well as strengthening of bones, muscles, body tissues and skin.

Ideally, you should be able to obtain these benefits of vitamin C through your diet alone, however you may talk to your health provider about supplementation if you aren’t able to meet the recommended intake.

Protects cells from damage

As an antioxidant, vitamin C protects tissues and other nutrients from being degraded from oxidative stress. Oxidative stress is harmful damage to cells due to the accumulation of free radicals. Free radicals can come from air pollution, cigarette smoke and ultraviolet light from the sun. Antioxidants like vitamin C can help prevent such harmful damage to cells, including to white blood cells.

This accumulation of free radicals contributes to the aging process and can lead to health conditions.

“For example, it helps to protect iron from being degraded via oxidation – therefore helping in the absorption of iron,” says Dr Padayachee.

Supports your immune system

Studies show vitamin C also helps encourage the production of white blood cells that help immune function.

There is no conclusive evidence that intake of vitamin C can prevent a cold, though there is some evidence to suggest that regular supplementation of vitamin C can reduce the severity and length of cold. Although the evidence is inconsistent, given the benefits versus the risks of taking vitamin C, it is often recommended to take vitamin C if you fall sick.

Supports iron absorption from non-haem foods

Haem iron from animal sources is absorbed more efficiently than from non-haem iron in plant-based foods such as beans, tofu and spinach, Nutrition Australia explains. This is important to know for those on mostly vegetarian diets.

The Academy of Nutrition and Dietetics states that vitamin C can help with the absorption of iron from non-haem foods. For example, you could combine vitamin C-rich foods, such as oranges and strawberries, with iron-rich plant foods, such as black beans, to help with the absorption of iron.



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