Vitamin C is best known as a vitamin that keeps your immune system strong, helping you fight off colds and viruses, damper infections, and more. While it certainly does do these things, playing a crucial role in keeping you healthy even when illnesses threaten, vitamin C is not just a one trick pony. In fact, the health benefits of vitamin C go far beyond its immune-boosting powers. Not only does vitamin C contribute to keeping various other systems running smoothly, but it also acts as an antioxidant, protecting your cells against certain kinds of cancers and heart disease, according to the National Institutes of Health (NIH).
Meet the experts: Jessica Levinson, M.S., R.D.N., C.D.N., culinary nutrition expert; Jessica Zinn, M.S., R.D.N., C.D.N, registered dietitian.
But there is a potential problem that could be stopping you from getting all the health benefits of vitamin C. “[Vitamin C] is a water-soluble vitamin, which means it isn’t stored well in the body,” says Jessica Levinson, M.S., R.D.N., C.D.N., culinary nutrition expert. “Therefore it’s a nutrient we need to consume (or supplement) enough of on a daily basis.”
And not getting enough can have serious downsides, explains Jessica Zinn, M.S., R.D.N., C.D.N, registered dietitian. “Vitamin C deficiency can lead to scurvy, which causes anemia, bleeding gums, poor wound healing and bruising,” she says. (Scurvy is generally rare in the U.S., but research suggests it may be becoming more common.)
According to the NIH, women should get 75 milligrams of vitamin C per day and men should get 90 milligrams—though some groups, like pregnant women, may need more than others. Thankfully, lots of foods are rich in vitamin C. And here are four major benefits you might enjoy if you start eating more of them, per nutritionists.
Vitamin C Health Benefits
Boosted Immune System
Vitamin C plays a key role in immune function, according to the NIH. It supports your body as it fights off infections. And since it also supports collagen production, it helps your body heal wounds.
Muscle Growth
Vitamin C helps your body absorb nonheme iron—a type of iron found in plant-based foods that’s less bioavailable than the kind found in animal foods, says Jackie Newgent, R.D.N., C.D.N., a plant-forward culinary nutritionist. Iron supports your metabolism, muscles, brain, and more, according to the NIH. So vitamin C is especially great to have in your diet if you’re vegan or vegetarian.
Collagen Production
“Vitamin C is needed to make collagen, a fibrous protein in connective tissue that helps build and maintain skin, joints, and bones,” Levinson explains. Because collagen strengthens your skin, muscles, bones, and tissues, low levels can lead to sore muscles, stiff joints, and saggy skin, according to the Cleveland Clinic. Zinn adds that you also need vitamin C to create blood vessels and muscles, so it helps keep your body in working order.
Longevity
Vitamin C is an antioxidant, and according to the NIH, it’s thought to limit the damaging effects of free radicals—unstable atoms or molecules inside the body that may cause stress or cell damage. “Free radicals are caused by pollution, smoke, and toxic chemicals, which can build up in the body and cause health issues, such as cancer, heart disease, and inflammatory diseases like arthritis,” explains Zinn.
Foods Rich in Vitamin C
While citrus fruits are well-known for their vitamin C content, the nutrient can be found in many different foods. Foods rich in vitamin C include:
- Citrus (oranges, grapefruit)
- Fruit (kiwis, strawberries, cantaloupe)
- Leafy greens (broccoli, Brussels sprouts, spinach)
- Vegetables (bell peppers, cabbage, cauliflower, potatoes, tomatoes)
- Legumes (green peas)
If you’re concerned about getting enough vitamin C, you can also consider taking a supplement. But talk to your doctor first—too much vitamin C can cause nausea, diarrhea, and stomach cramps, according to the NIH.
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