Vitamin C is also known as ascorbic acid, and it acts as an antioxidant in our body and is needed for normal growth & development. Vitamin C is one of our biggest immune system boosters and helps protect cells from damage caused by free radicals. Vitamin C is absorbed by our bodies through the bloodstream and not only boosts our immune systems but has positive effects on the health of our skin and aids in the absorption of iron.

How much Vitamin C do we require per day?

The recommended daily Vitamin C required for adults is 65 to 95mg per day and the upper limit is 2000mg a day.

Suggested doses of Vitamin C for children between the ages of three to eight is 25mg per day.

What are the symptoms of Vitamin C deficiency?

Scurvy is the disease as a result of chronic vitamin c deficiency, and the early-stage symptoms may include:

• generally feeling unwell
• fatigue
• loss of appetite
• nausea
• diarrhea
• fever
• painful joints and muscles
• small 'pinpoint' bleeding around hair follicles visible in the skin.

The late symptoms of Scurvy as a result of severe Vitamin C deficiency may include:

• swollen, spongy and purplish gums that are prone to bleeding
• loose teeth
• bulging eyes (proptosis)
• bleeding into the skin (severe and easy bruising)
• scaly, dry and brownish skin
• very dry hair that curls and breaks off close to the skin
• slow-healing wounds
• opening of previously healed scars
• bleeding into the joints and muscles, which causes areas of swelling over the bones of the arms and legs
• premature stopping of bone growth (in babies and children).

 Which vegetables are naturally rich in Vitamin C?

• Potatoes
• Broccoli
• Bell Peppers
• Spinach
• Tomatoes
• Brussel Sprouts

Vitamin C is water-soluble, which means it is easily dissolved in water, so steaming or microwaving fresh vegetables can preserve Vitamin C whilst cooking. Broccoli and Spinach can lose up to 50% or more of their vitamin C when boiled. Vitamin C enriched foods such as broccoli have an estimated 51mg of Vitamin C per serving. In the list of naturally enriched vegetables, we have Bell Peppers, but they are botanical fruit because they grow seeds. Just a half-cup of Red Bell Peppers delivers 95mg of Vitamin C which is more than the necessary daily value.

Which fruits are naturally rich in Vitamin C?

• Strawberries
• Blackcurrants
• Papaya
• Pineapple
• Oranges
• Limes
• Lemons
• Berries
• Kiwifruit

A medium size orange delivers 70mg of vitamin C, and one cup serving of Papaya delivers 88.3mg of Vitamin C.

What Vitamin C Tablets best?

There is a wide range of Vitamin C tablets available – Regular Vitamin C, ascorbic acid, is acidic. The high acidity can cause stomach irritation in some people, and if this is the case, you may prefer a Vitamin C tablet that is less acidic. Buffered Vitamin C combines a highly absorbable form of vitamin C and buffering minerals magnesium, potassium, sodium and calcium to allow higher doses without stomach upset and supporting proper muscle relaxation and contraction.

Ester C vitamin C tablets s a unique and patented form of calcium ascorbate, which is created when ascorbic acid (vitamin C) is buffered with calcium.

Make sure you check which minerals the Vitamin C tablet is buffered with if you need to watch your sodium intake.

How does Vitamin C benefit our skin?

Vitamin C promotes the production of collagen which is a structural protein that holds cells together. Research has shown that Vitamin C serums can help reduce brown spots and it significantly reduces hyper-pigmentation. Skincare experts recommend using a Vitamin C serum in your daily face skincare routine to reduce fine lines and firm your skin. Consistency is key for maximum results – Results can typically be seen in four to six weeks.

One of our top selling Vitamin C wash is Vitamin C Hydrating Cleansing Milk 8.5 Oz by Avalon Organics. This Vitamin C wash is made with a blend of organic botanicals and essential oils, this plant-based cleanser is infused with vitamin C, white tea, and lemon bioflavonoids to defend skin from environmental stressors such as UV rays and pollution while preventing premature signs of aging.