Probably the most familiar nutrient in the world! Where people would struggle to name food sources of niacin or thiamin, most can easily point to citrus fruits as sources of vitamin C. But what does it actually do for our body?

Best known as an antioxidant, vitamin C neutralises free radicals and prevent oxidative damage. In particular, it acts as a reducing agent to increase our body’s absorption of plant-based iron, hence the advice to squeeze lemon over iron-rich spinach and chard.

Vitamin C is also required for synthesis of collagen, the protein that “stitches together” our skin and bones. People with severe vitamin C deficiency (or scurvy) begin losing teeth, bone strength and bleed easily. 

Additionally, vitamin C is essential in the synthesis of some neurotransmitters, in particular in the production of the “happy chemical” serotonin. Evidence suggests that healthy vitamin C intake is necessary for normal neuronal function and can have a positive impact on our mood!

The recommended daily intake for adults is between 75mg-90mg. Humans are unable to synthesise vitamin C naturally so we need to make sure we consume enough from external sources. The good news is that the vitamin is abundant in many foods, so reach out for a whole food diet rather than supplements. Here are a few examples of vitamin C-rich everyday foods.