Boost Your Health Like No Other! Here Are The Highest Sources Of Vitamin C To Supercharge Your Diet!

Vitamin C is the ultimate powerhouse! Vitamin C, scientifically known as ascorbic acid, is a vital nutrient for its significant health contributions. It acts as a potent antioxidant, shielding our cells from harm caused by free radicals. The production of collagen, necessary to maintain healthy skin, cartilage, bones, and blood vessels, depends on vitamin C. Furthermore, it strengthens the immune system, which aids in the body's defense against infections, and increases the absorption of iron from plant-based diets.

Including vitamin C-rich foods is essential because our bodies cannot produce this vitamin naturally. Oranges, lemons, and grapefruits are examples of citrus fruits that are well-known sources, along with strawberries and blueberries. Vegetables like bell peppers, broccoli, and tomatoes also provide ample amounts of this essential nutrient. 

By consuming enough vitamin C through a balanced diet, you can promote skin health and immune function, enhance well-being, and reduce the risk of diseases. Read along to learn more about vitamin C, how it is absorbed, its health benefits and foods rich in vitamin C to include in your daily routine.

Table Of Contents

1. What Is Vitamin C, And How Does It Get Absorbed?

2. Which Food Is Highest In Vitamin C?

3. Health Benefits Of Vitamin C

4. Dietitian's Recommendation

5. The Final Say

6. FAQs

7. References

What Is Vitamin C, And How Does It Get Absorbed?

Ascorbic acid, the official name for vitamin C, is a water-soluble vitamin needed for many bodily physiological processes. It is also one of the essential vitamins for strengthening the immune system. It is a strong antioxidant that neutralises free radicals that harm DNA, proteins, and cells by causing oxidative stress. This antioxidant property of vitamin C is crucial for protecting tissues from inflammation, ageing, and chronic diseases like cardiovascular diseases and cancer.

The duodenum and jejunum are the main locations in the small intestine where vitamin C is absorbed. From there, it passes via intestinal epithelial cells and into the bloodstream. The absorption process involves several mechanisms:

1. Digestion And Release

Vitamin C is ingested through food or supplements and enters the stomach. Stomach acid (hydrochloric acid) helps break down food and release vitamin C from its bound form, facilitating absorption.

Also Read: Probiotic And Prebiotic Foods To Eat For Good Digestion

2. Active Transport

Vitamin C is absorbed mainly through active transport mechanisms in the small intestine. This means that specific carrier proteins, such as SVCT1 (Sodium-dependent Vitamin C Transporter 1) and SVCT2, facilitate the uptake of vitamin C into intestinal cells (enterocytes). These transporters actively move vitamin C against its concentration gradient from the intestinal lumen into the enterocytes, where it is then transported across the basolateral membrane into the bloodstream.

3. Passive Diffusion

When present in higher concentrations in the intestine, vitamin C can also be absorbed through passive diffusion alongside active transport. However, active transport via specific carriers is the primary absorption mode, especially when vitamin C levels are low.

4. Bioavailability Factors

Factors affecting vitamin C absorption include the dose consumed, the presence of other nutrients (e.g., iron, zinc) or substances (e.g., dietary fibres, phytochemicals) in the diet, and individual variations in gastrointestinal health and function.

Once absorbed into the bloodstream, vitamin C is distributed throughout the body via circulation. It is taken up by various tissues and organs that play critical roles in collagen synthesis, neurotransmitter production, hormone synthesis, and immune function. Excess vitamin C that the body does not utilise is excreted primarily through the kidneys into urine.

Also Read: Understanding 6 Important Types Of Nutrients And Their Sources 

Which Food Is Highest In Vitamin C?

The food highest in vitamin C is the Kakadu plum (Terminalia ferdinandiana), an Australian native fruit that contains about 100 times more vitamin C than oranges. Here are some details on foods which are the highest sources of vitamin C: 

Also Read: 5 Most Important Vitamins For Good Eyesight | ToneOpCare 

Health Benefits Of Vitamin C

Vitamin C, scientifically known as ascorbic acid, offers many health benefits supported by scientific research. Here is a detailed look at how vitamin C contributes to our well-being:

1. Antioxidant Protection

Vitamin C shields the body from the damaging effects of free radicals since it is a strong antioxidant. Free radicals are unstable molecules that can hamper cells and contribute to ageing and various diseases, including cancer and heart disease. Vitamin C aids in cell protection as well as tissues from oxidative stress by neutralising these free radicals.

2. Collagen Synthesis

One key role of vitamin C is in synthesising collagen, a protein crucial for the structure and health of the skin, cartilage, bones, and blood vessels. Hence, the intake of collagen-rich foods complements the function of vitamin C, allowing tissue strengthening and an increase in elasticity to promote wound healing, maintaining skin firmness, and supporting joint health.

3. Immune Support

Vitamin C is important for a healthy immune system. It boosts the functioning of various immune cells, such as white blood cells, which defend the body against infections. Vitamin C also helps maintain skin integrity and mucous membranes, which serve as barriers against pathogens.

4. Iron Absorption

Plant-based foods like spinach and beans contain non-heme iron, which is much better absorbed when vitamin C is present. It facilitates the conversion of ferric iron (Fe³⁺) into ferrous iron (Fe²⁺), a form that is more easily absorbed in the intestine. This property is significant for individuals at risk of iron deficiency.

5. Neurological Function

Vitamin C contributes to the manufacture of neurotransmitters like dopamine and serotonin, which are essential for mood regulation, cognitive function, and overall mental health. Adequate levels of vitamin C support optimal brain function and may help alleviate symptoms of stress and anxiety.

6. Cardiovascular Health

Endothelial function, which is critical for preserving healthy blood arteries and controlling blood pressure, may be enhanced by vitamin C. Because of its antioxidant qualities, lowering oxidative stress in the cardiovascular system may decrease the chance of heart disease.

7. Skin Health

Vitamin C has a wide range of advantages for skin health. It enhances collagen production, which can help reduce wrinkles, improve skin elasticity, and enhance skin texture. Vitamin C's antioxidant properties also protect the skin from UV damage and support the skin's natural repair processes.

 

Also Read: 5 Must-Have Multivitamins For Skin Health That Experts Swear By! 

Dietitian's Recommendation

As a dietitian, I highlight the importance of getting enough vitamin C for good health. A lack of vitamin C can weaken your immune system, slow wound healing, and, in severe cases, cause scurvy. To prevent this, include plenty of vitamin C-rich foods in your diet. 

Citrus fruits like oranges, grapefruits, strawberries, kiwis, bell peppers, and broccoli are excellent sources. If you are looking for more exotic options, try Kakadu plums and acerola cherries, which are very high in vitamin C. You can opt for ToneOp Care’s vitamin 360 tablets with 37 powerful components, including vitamin C, to keep your health intact.

                                                                              Dt. Aditi Upadhyay

The Final Say

Ascorbic acid, also known as vitamin C, is essential for optimal health. In addition to its immune-boosting and antioxidant properties, it is essential for the manufacture of collagen, which keeps skin and tissues in good condition. You can make sure you consume enough vitamin C by eating a range of foods high in the nutrient. You can meet your daily demands with the help of ordinary fruits like bell peppers, kiwis, and guavas, as well as exotic ones like acerola cherries and Kakadu plums. You can prevent deficits and improve wellness by including these in your diet.