Vitamin C Health Benefits


Nilofar Dorani
Accredited Practicing Dietitian

Vitamin C is a water-soluble micronutrients (not stored in the body) must be obtained from food every day. Vitamin C is important for keeping your skin, bones and connective tissues healthy. It also helps with wound healing, infections (Viral and Bacterial) and iron absorption. Heating foods destroys vitamin C and makes it less effective. So, it helps to eat fruits and vegetables raw, or lightly cooked (steam), and don’t cut them too long before eating them.

Vitamin C deficiency is rare, but people who are not eating healthy diet of fresh fruits and vegetables, heavy smokers or alcohol dependents and people with digestive disorders are at higher risk.

Good Sources of Vitamin C are most fruits and vegetables like.

  • Blackcurrants
  • Citrus fruits – oranges, limes and lemons
  • Berries
  • Kiwifruit
  • Tomatoes
  • Broccoli
  • Sprouts
  • Red, yellow and green capsicum