What’s Vitamin C?

Vitamin C is a super important nutrient your body needs to stay healthy. It plays a big role in forming bones, skin, and blood vessels—and helps keep them in good shape. It’s one of the organic compounds found in living things, made up of carbon and oxygen, and it’s water-soluble, which means your body doesn’t store it. So, to keep your levels up, you’ve got to get it from food every day.

Why Vitamin C Matters

Vitamin C helps your body do a bunch of important things—like making collagen, which your skin and joints need, and producing neurotransmitters and L-carnitine (a compound involved in energy production). It also plays a part in protein metabolism and acts as an antioxidant, which may help lower the risk of certain cancers.

Foods That Are Packed with Vitamin C

You’ll find Vitamin C in lots of fruits and veggies. Some great sources include:

• Oranges
• Strawberries
• Tomato juice
• Kiwi
• Cauliflower
• Cabbage
• Red bell peppers
• Supplements (if needed)

Health Benefits of Vitamin C

Helps Manage Stress

Vitamin C can actually help your body deal with stress. Dr. Mark Moyad from the University of Michigan says it’s especially helpful for people with weak immune systems due to stress. It’s also one of the first nutrients to get used up in folks who smoke, drink heavily, or are obese—so it’s a good marker of overall health.

Fights Off Colds

Vitamin C won’t cure your cold, but it might help prevent serious complications. According to Dr. Moyad, there’s good evidence that it can make cold symptoms shorter and less severe, and it may lower the risk of things like lung infections.

May Lower Stroke Risk

Research on this is mixed, but one study in the American Journal of Clinical Nutrition found that people with higher blood levels of Vitamin C were 42% less likely to have a stroke than those with lower levels. While the exact cause of strokes isn’t always clear, folks who eat a lot of fruits and veggies tend to have higher Vitamin C levels—and also get more fiber, minerals, and other good stuff.

Reduces Wrinkles

Vitamin C can help your skin stay smooth and youthful. A study in the American Journal of Clinical Nutrition looked at over 4,000 women ages 40–74 and found that higher Vitamin C intake was linked to fewer wrinkles, less dry skin, and slower signs of aging overall.