natural foods that contain vitamin c

Vitamin C Benefits & Uses

Vitamin C, a.k.a. ascorbic acid, is a veritable dynamo of an essential nutrient that’s been turning heads for its wide-ranging health benefits. This versatile little molecule does it all, from bolstering the immune system to keeping our skin radiant and even lending a helping hand in alcohol breakdown and hangover recovery. So, get ready to dive headfirst into the wonderful world of vitamin C, as we uncover its intriguing history, identify its active ingredients and sources, and explore its myriad contributions to our well-being.


In this all-encompassing guide, we will serve up the scientific evidence that underscores the potency of vitamin C in multiple aspects of human health. By the end of this read, you’ll be well-versed in the incredible impact vitamin C can have on your life, empowering you to cultivate a healthier, happier, and more vibrant lifestyle.


The History of Vitamin C

The intriguing story of vitamin C began in the 18th century when the British Royal Navy was plagued by a mysterious disease called scurvy. This ailment, marked by symptoms such as fatigue, bleeding gums, and bruising, was a significant threat to sailors on long voyages. It wasn’t until 1747 that a Scottish naval surgeon named James Lind conducted one of the first controlled clinical trials in history, discovering that citrus fruits could prevent and treat scurvy. However, the exact component responsible for this remarkable effect remained unknown [1].


Fast forward to 1932 when Hungarian biochemist Albert Szent-Györgyi isolated a compound he called “hexuronic acid” from adrenal glands and later from citrus fruits [2]. Charles Glen King, an American scientist, soon realized that hexuronic acid was the elusive anti-scorbutic factor, later renamed ascorbic acid or vitamin C [3]. This discovery paved the way for synthesizing ascorbic acid in the laboratory, making it widely available as a supplement and a means to fortify various foods.


Over the years, researchers have expanded our understanding of the many roles vitamin C plays in human health, going beyond its initial fame as an anti-scurvy agent. Today, we recognize this essential nutrient as a powerful antioxidant that supports various physiological functions, such as immune response, collagen synthesis, and iron absorption, among many others [4].


Active Ingredients and Sources

Vitamin C is an essential nutrient that our body cannot produce on its own, making it necessary to obtain it from our diet or supplements. Ascorbic acid, the active ingredient in vitamin C, is a water-soluble compound and a potent antioxidant that protects our cells from oxidative stress.


Ascorbic Acid as the Active Ingredient in Vitamin C

Ascorbic acid is the primary active ingredient responsible for the various health benefits associated with vitamin C. This essential nutrient plays an integral role in numerous physiological processes, including collagen synthesis, wound healing, and immune function, among others [5].


Natural Sources of Vitamin C

Nature provides us with an abundance of vitamin C-rich foods. Fruits and vegetables are the primary sources of this nutrient, with some of the highest concentrations found in citrus fruits, kiwifruit, strawberries, cantaloupe, and mango. Among vegetables, excellent sources of vitamin C include bell peppers, broccoli, Brussels sprouts, spinach, and tomatoes [6].


Synthetic Supplements and Fortification in Foods

For individuals who may struggle to obtain sufficient vitamin C from their diet alone, synthetic ascorbic acid supplements are widely available in various forms, such as tablets, capsules, chewables, and powders. Furthermore, many food products, like breakfast cereals and fruit juices, are fortified with vitamin C to help ensure that people receive adequate daily intake of this essential nutrient.


By incorporating vitamin C-rich foods into your diet or taking supplements as needed, you can harness the many health benefits of this vital nutrient and support your body’s overall well-being.


Vitamin C: Alcohol Breakdown and Hangover Recovery

Vitamin C has gained quite the reputation for its role in supporting our body’s ability to break down alcohol and recover from hangovers. This nutrient’s antioxidant properties, combined with its ability to enhance alcohol metabolism, make it a powerful ally in combating the unpleasant after-effects of alcohol].


Enhancing Alcohol Breakdown

Alcohol is primarily metabolized in the liver by enzymes called alcohol dehydrogenase (ADH) and aldehyde dehydrogenase (ALDH). These enzymes break down alcohol into acetaldehyde, a toxic compound, which is then further metabolized into a non-toxic substance called acetate. Vitamin C can help increase the activity of these enzymes, thereby promoting faster alcohol clearance from the bloodstream [7].


Alleviating Hangover Symptoms

Hangover symptoms like headache, nausea, and fatigue are often attributed to dehydration, inflammation, and oxidative stress caused by alcohol and its by-products [8]. Vitamin C, as a potent antioxidant, helps combat oxidative stress and reduce inflammation, potentially alleviating some of these unpleasant symptoms.


Research Evidence

A study found that ascorbic acid pretreatment resulted in enhanced blood ethanol clearance(improved alcohol metabolism) and improved motor coordination and color discrimination after ethanol consumption in half of the subjects [6]. Another study also found that both short-term and long-term pretreatment with ascorbic acid significantly enhanced the clearance of plasma alcohol [9].


Additional Health Benefits of Vitamin C

Besides its role in alcohol breakdown and hangover recovery, vitamin C offers an array of other health benefits. As a powerful antioxidant and essential nutrient, it supports various physiological functions, including immune health, collagen synthesis, and heart health.


Immune System Support

Vitamin C plays a crucial role in maintaining a healthy immune system. It enhances the function of immune cells and promotes the production of white blood cells, which help protect the body against infections. Moreover, vitamin C has been shown to reduce the duration and severity of common cold symptoms [4,10].


Collagen Synthesis and Skin Health

Collagen, the most abundant protein in our body, is vital for maintaining the structure and integrity of our skin, tendons, and blood vessels. Vitamin C is an essential cofactor in the synthesis of collagen, which means it is required for the production of this structural protein. As a result, adequate vitamin C intake is crucial for maintaining healthy skin and supporting wound healing [11,12].


Heart Health

Vitamin C’s antioxidant properties may contribute to improved heart health. It has been shown to reduce the oxidation of low-density lipoprotein (LDL) cholesterol, a process that can lead to the formation of plaques in the arteries [13].


Brain Function, Mental Health & Stress

Emerging evidence indicates that vitamin C may have a role in supporting brain function and mental health. This essential nutrient is involved in the synthesis of neurotransmitters like dopamine and norepinephrine, which regulate mood and cognitive function. Additionally, a study found that Vitamin C lowered blood pressure, cortisol levels, and subjective response to acute psychological stress[14]


Vitamin C: Dietary Sources and Supplementation

Ensuring an adequate intake of vitamin C is vital for reaping its numerous health benefits, from immune system support to alcohol breakdown and hangover recovery. Vitamin C can be obtained through various dietary sources, as well as through supplementation when needed.


Dietary Sources of Vitamin C

Vitamin C is abundant in a variety of fruits and vegetables, making it easy to incorporate into a balanced diet. Some excellent sources of vitamin C include:

  • Citrus fruits (e.g., oranges, grapefruits, lemons, limes)
  • Berries (e.g., strawberries, raspberries, blueberries)
  • Kiwifruit
  • Melons
  • Mangoes
  • Pineapple
  • Papaya
  • Tomatoes
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Spinach
  • Kale



While it’s best to obtain vitamin C from a variety of whole foods, supplementation may be necessary in certain cases. Individuals with limited fruit and vegetable intake, smokers, pregnant or breastfeeding women, and those with certain medical conditions may require higher amounts of vitamin C.


Recommended Daily Allowance (RDA)

The Recommended Daily Allowance (RDA) for vitamin C varies by age and sex. Below are the general RDAs for different groups [15]:

  • Adult men: 90 mg/day
  • Adult women: 75 mg/day
  • Pregnant women: 85 mg/day
  • Breastfeeding women: 120 mg/day
  • Smokers: Additional 35 mg/day


Safety and Precautions

Vitamin C is generally considered safe when consumed within the recommended daily allowances. However, excessive intake may cause side effects like diarrhea, nausea, and stomach cramps


Final Thoughts

Vitamin C is a true powerhouse in the world of nutrients, playing a vital role in many aspects of human health. Its wide-ranging benefits include bolstering the immune system, promoting collagen production for healthy skin and connective tissues, acting as a powerful antioxidant, and even managing stress levels. Importantly, vitamin C also aids in the breakdown of alcohol and assists in hangover recovery, making it an essential nutrient for maintaining overall well-being.


To harness the full potential of vitamin C, it’s important to make it an integral part of your daily diet and lifestyle. Consuming a well-rounded diet rich in fruits and vegetables can help you meet your daily vitamin C requirements. Additionally, taking a high-quality vitamin C supplement can provide further support for your health, especially during times of increased stress or illness.


By understanding the importance of vitamin C and integrating it into your everyday routine, you can strengthen your immune system, promote overall health, and support your body’s recovery from the effects of alcohol consumption. So, go ahead and indulge in those vitamin C-packed foods and supplements – your body will thank you!



[1] Lind J. A Treatise of the Scurvy. In Three Parts. Containing an Inquiry into the Nature, Causes and Cure, of That Disease. Together with a Critical and Chronological View of What Has Been Published on the Subject. A. Millar; 1753.

[2] Szent-Györgyi A. Observations on the function of peroxidase systems and the chemistry of the adrenal cortex: Description of a new carbohydrate derivative. Biochem J. 1928 Aug;22(5):1387-409.

[3] King CG, Waugh WA. The Chemical Nature of Vitamin C. Science. 1932 Mar 11;75(1940):357-8.

[4] Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211.

[5] Institute of Medicine (US) Panel on Dietary Antioxidants and Related Compounds. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington (DC): National Academies Press (US); 2000.

[6] U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2021.

[7] Sprince H, Parker CM, Smith GG, Gonzales LJ. Protective action of ascorbic acid and sulfur compounds against acetaldehyde toxicity: implications in alcoholism and smoking. Agents Actions. 1975;5(2):164-73.

[8] Wiese JG, Shlipak MG, Browner WS. The alcohol hangover. Ann Intern Med. 2000 Jun 6;132(11):897-902.

[9] Chen, M F et al. “Effect of ascorbic acid on plasma alcohol clearance.” Journal of the American College of Nutrition vol. 9,3 (1990): 185-9.

[10] Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013 Jan 31;(1):CD000980.

[11] Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8):866.

[12] Boyera N, Galey I, Bernard BA. Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts. Int J Cosmet Sci. 1998 Jun;20(3):151-8. [

13] Moser MA, Chun OK. Vitamin C and Heart Health: A Review Based on Findings from Epidemiologic Studies. Int J Mol Sci. 2016 Aug 12;17(8):1328.

[14] Brody, Stuart et al. “A randomized controlled trial of high dose ascorbic acid for reduction of blood pressure, cortisol, and subjective responses to psychological stress.” Psychopharmacology vol. 159,3 (2002): 319-24.

[15] National Institutes of Health. Office of Dietary Supplements – Vitamin C

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