Vitamin C is also called ascorbic acid. It is a vitamin your body needs every day, but your body cannot make it on its own. That means you must get it from food, drinks, or supplements.
Why does the body need Vitamin C?
Vitamin C helps the body in many important ways. It supports collagen formation, which is needed for healthy skin, gums, blood vessels, bones, and wound healing. It also helps the body absorb iron from food, especially plant-based iron from foods like spinach, beans, lentils, and fortified cereals.
For many South Africans, this is useful because meals often include plant foods such as beans, samp, spinach, cabbage, and fortified maize meal. Adding Vitamin C-rich foods, such as oranges, guava, tomatoes, peppers, or lemon juice, can help the body absorb iron better.
Best food sources of Vitamin C in South Africa
You can get Vitamin C from many affordable foods available in South Africa. Good choices include:
- Guava
- Oranges, naartjies, lemons, and grapefruit
- Strawberries
- Pawpaw
- Mango
- Tomatoes
- Green, red, or yellow peppers
- Broccoli
- Cabbage
- Spinach and other leafy greens
- Potatoes and sweet potatoes
Vitamin C and colds: what should you know?
Many people take Vitamin C when they feel a cold or flu coming. Vitamin C supports normal immune function, but it is not a guaranteed cure for colds, flu, or infections. It is best used as part of a healthy diet, enough sleep, hydration, and medical care when needed.
In South Africa, where winter cold and flu season can be tough, eating Vitamin C-rich foods daily is a practical habit. A naartjie, orange, guava, or tomato with meals is a simple way to increase intake.
What happens if you do not get enough Vitamin C?
A serious lack of Vitamin C can lead to scurvy. This is uncommon but can happen when someone eats very few fruits and vegetables for a long time.
Possible signs may include:
- Tiredness
- Weakness
- Swollen or bleeding gums
- Easy bruising
- Poor wound healing
- Low iron or anaemia
- Getting infections more often
When are Vitamin C supplements used?
Vitamin C supplements may be used when someone is not getting enough from food or has a confirmed deficiency. They may also be recommended for people with scurvy or people who struggle to get enough Vitamin C from their diet.
For everyday wellness, most people should try food first. Supplements can help, but more is not always better.
Who should be careful with Vitamin C?
Most people can safely get Vitamin C from normal foods. However, high-dose supplements may not be suitable for everyone.
Speak to a doctor, pharmacist, or clinic nurse before using high doses if you:
- Have kidney disease or are on dialysis
- Have had kidney stones
- Have hyperoxaluria
- Have G6PD deficiency
- Take warfarin or other blood-thinning medicine
- Take iron treatment
- Are pregnant or breastfeeding
- Use aluminium-containing antacids regularly
- Take regular prescription medicine
Possible side effects
Vitamin C can cause side effects, especially in large amounts. These may include:
- Nausea
- Vomiting
- Stomach cramps
- Diarrhoea
- Headache
- Flushing
- Skin redness
High doses may also increase the risk of kidney stones in some people.
Pregnancy and breastfeeding
Pregnant and breastfeeding women should be careful with supplements and avoid taking high doses unless advised by a healthcare professional. Getting Vitamin C from normal foods is usually the safest approach.
Simple South African meal ideas
Breakfast: Add orange slices, guava, strawberries, or pawpaw to breakfast.
Lunch: Add tomato, cabbage, or peppers to a sandwich, kota, wrap, or salad.
Supper: Serve spinach, cabbage, broccoli, or peppers with pap, rice, samp, chicken, fish, beans, or lentils.
Iron tip: Add lemon juice, tomato, or peppers to beans, lentils, spinach, or meat dishes to support iron absorption.
Key takeaway
Vitamin C is an important nutrient for skin, gums, wound healing, iron absorption, and immune support. In South Africa, you can get it from affordable foods like guava, oranges, naartjies, lemons, tomatoes, cabbage, spinach, peppers, and potatoes. Supplements can be useful for deficiency, but high doses are not suitable for everyone. People with kidney problems, kidney stones, G6PD deficiency, pregnancy, breastfeeding, or regular medication use should ask a healthcare professional first.
