• helping to protect cells and keeping them healthy
• maintaining healthy skin, blood vessels, bones, and cartilage
• helping with wound healing

Lack of vitamin C can lead to scurvy.

Good sources of vitamin C

Vitamin C is found in a wide variety of fruit and vegetables.

Good sources include:

• citrus fruit, such as oranges and orange juice
• blackcurrants
• broccoli
• brussels sprouts
• potatoes
• Citrus (oranges, kiwi, lemon, grapefruit)
• Bell peppers.
• Strawberries.
• Tomatoes.
• Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
• White potatoes.

How much vitamin C do I need?

Adults aged 19 to 64 need 40mg of vitamin C a day.

You should be able to get all the vitamin C you need from your daily diet.

Vitamin C cannot be stored in the body, so you need it in your diet every day.

What happens if I take too much vitamin C?

Taking large amounts (more than 1,000mg per day) of vitamin C can cause:

• stomach pain
• diarrhea
• flatulence

These symptoms should disappear once you stop taking vitamin C supplements.

Important Tips

You should be able to get all the vitamin C you need by eating a varied and balanced diet.

If you take vitamin C supplements, do not take too much as this could be harmful.

Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any harm.