We give you the 12 most important facts on vitamin C you need to know

Many of the facts on vitamin C is known because for many people it is usually the first vitamin they learn about at school.

Most of us can mention a few foods that contain vitamin C - for example oranges and lemons.

Vitamin C fact #1

The first fact we have about vitamin C is that we are one of the few mammals that do not manufacture our own vitamin C through an enzymatic glucose conversion process.

facts-on-vitamin-cMany people mistakenly think vitamin C comes only from citrus fruits

This is because we (together with other primates) have lost this ability and we must therefore absorb the nutrient from external dietary sources.

Vitamin C fact #2

Vitamin C is the single most searched nutrient (vitamin, mineral or herb) on the Internet.

Vitamin C fact #3

The next fact we have on vitamin C is that because it is a water-soluble vitamin, your body will get rid of any excess within a 24-hour period of consumption.

The fact that your body cannot store vitamin C means that you need your vitamin C from your meals and drinks every day.

Vitamin C fact #4

One more facts on vitamin C is that humans vary greatly in their vitamin C requirement.

It's possible for one person to need 10 times as much vitamin C as another person.

The main reasons for this wide variation can be attributed to a person's age and health status.

Vitamin C fact #5

Our next vitamin C fact relates to how it interacts with other nutrients.

Like many vitamins and minerals, vitamin C is most effective when combined with other nutrients because it has significant interactions with several key minerals in the body.

Vitamin C can for example significantly improve your ability to digest and absorb the essential mineral iron.

It is also involved in the regeneration of vitamin E and these two vitamins appear to work together in their antioxidant effect.

Vitamin C fact #6

Vitamin C detoxifies pollutants in your blood

Vitamin C's most important benefit is probably its role as a powerful water-soluble antioxidant in the human body.

In this role it protects the health and integrity of our cells by preventing oxygen-based damage and by detoxifying pollutants in the blood.

Vitamin C fact #7

Another benefit of vitamin C is that it protects us against cardiovascular diseases by facilitating fat metabolism.

It provides protection against certain cancers, joint diseases and cataracts, which are all associated with vitamin C deficiency.

The body's immune and detoxification systems make special use of vitamin C ability to combat free radicals.

In this role it helps neutralize the effects of nitrites which are dangerous preservatives found in some processed foods.

Vitamin C fact #8

One more fact about vitamin C is that is an essential nutrient for the formation and maintenance of collagen in the body.

This is a glue-like fibrous protein that maintains and provides structure to the connective tissue in our bodies.

This tissue is necessary for the growth, health, and repair of our bones, tendons, cartilage and skin.

It also plays a role with wound healing.

Vitamin C fact #9

Vitamin C manufactures certain anti-stress hormones, and turns food into energy.

Vitamin C fact #10

Vitamin C lowers the risk of a range of cancers

It has been shown in various studies to lower the risk of breast cancer as well as cancers in the:

  • cervix,
  • colon,
  • larynx,
  • lungs,
  •  mouth,
  • prostate and
  • stomach.

One study found that vitamin C plays an important role in preventing certain airway diseases such as cystic fibrosis and asthma.

Vitamin C fact #11

It is very unlikely to have too much vitamin C?

Vitamin C is water soluble.

This means that dietary excesses are not absorbed by the body meaning that the excesses vitamin C in your blood are rapidly excreted in the urine.

Consequently there are no documented vitamin C side effects for vitamin C in relation to natural food sources intake.

Any vitamin C side effects symptoms can only relate to it being taken in supplemental form.

The main symptom of vitamin C side effects related to excessive intake can be diarrhea and kidney stones.

This will happen as the body attempts to expel excess amounts through urine.

Vitamin C fact #12

Many people think that we can get vitamin C only from citrus foods like oranges and lemons.

From the list below you will notice many non-citrus fruits like papaya that are excellent sources of this nutrient.

Additionally also take note of the many vegetables featuring on the list.

On the list below we have compiled a list of foods high in vitamin C ranked in terms of a Nutrient Density index.

vitamin C rich foodsDid you know a papaya is the best vitamin C food?

Food item

Percentage of your daily requirement


224% in a medium sized fruits

Bell peppers

157% per cup


135% per cup

Brussels sprouts

129% per cup


113% per cup


105% per cup


93% medium sized

Kiwi fruit

85% medium sized


78% per cup


73% per cup


71% per cup

There you have it - the 12 most important facts about vitamin C. It is essential for your health, and the best way to get it is through the foods you eat.

The fact that your body cannot store vitamin C means that you need your vitamin C from your food sources every single day. If you know of anybody that benefit from these 12 facts please share this page with your friends.

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