Dr. Jim Surrell, Journal columnist

Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin that is naturally present in some foods, added to others, and is available as a vitamin supplement. Unlike most animals, we humans are not able to synthesize vitamin C internally, so it is an essential part of our daily diet. As noted above, vitamin C is a water soluble vitamin. Water soluble vitamins do not get stored in our body so we must take in proper amounts of vitamin C in our diet, or by taking it as a vitamin tablet to avoid a vitamin C shortage.

Vitamin C is required for our body properly use proteins and to make collagen. Collagen is an essential component of our body’s connective tissue, which plays a vital role in wound healing.

Vitamin C is also an important physiological antioxidant and has been shown to regenerate other antioxidants within the body, including our essential vitamin E. Ongoing research is examining whether vitamin C might help to prevent or delay the development of certain cancers, and also to possibly prevent heart and vascular disease. It is further reported that that vitamin C plays an important role in our immune function. Vitamin C also improves the absorption of iron that is present in plant based foods into our body.

Here are some recommended sources of vitamin C. Fruits and vegetables are reported to be one of the best sources of vitamin C in our diet.

This includes various citrus fruits, such as oranges, lemons, limes, grapefruits, and many others. Vegetable sources of vitamin C include tomatoes, tomato juice, and potatoes that are major vegetable contributors of vitamin C in our diet.

Other good vitamin C food sources include red and green peppers, broccoli, strawberries, brussel sprouts, and cantaloupe. Vitamin C is not naturally present in grains, so it is often added to various fortified breakfast cereals.

Due to its function as an antioxidant and its role in immune function, vitamin C has been promoted as a means to help prevent and/or treat numerous health conditions. This may include the following diseases and disorders in which vitamin C might play a positive role.

Vitamin C may help with cancer prevention and treatment, cardiovascular disease, age-related macular degeneration (AMD), cataracts, and the common cold. Studies to show a positive impact of vitamin C in prevention and treatment of multiple illnesses are ongoing. It has also been noted that levels of vitamin C were also lower in people diagnosed with various cancers. 

Many of us take a daily multivitamin and these generally contain a healthy amount of vitamin C. If you decide to take an additional vitamin C supplement, be sure to consult with your health provider with regard what will be a proper healthy amount for you to take.

EDITOR’S NOTE: Dr. Jim Surrell is the author of the best-selling SOS (Stop Only Sugar) Diet book and his new joke book, entitled “Laughter Is Good Medicine.” Dr. Jim’s website is sosdietbook.com.