Vitamin C, also known as ascorbic acid, is an essential water-soluble vitamin. It plays a vital role in boosting the body’s immune system, maintaining healthy skin and healing wounds. The human body cannot manufacture or store vitamin C for long periods of time, so it must be obtained daily through diet or supplements.
In this article, we will learn what Vitamin C is, its natural sources, health benefits, daily requirement, deficiency symptoms and why it is an important part of your daily nutrition.
What is Vitamin C?
Vitamin C is a powerful antioxidant that protects the body from damage caused by free radicals. It aids in collagen formation, wound healing, iron absorption and strengthening the immune system.
Since this vitamin is water-soluble and is excreted through urine, the body needs a constant supply of it.
Natural Sources of Vitamin C
Vitamin C is mainly found in fruits and vegetables.
🍊 Fruits rich in Vitamin C
- Citrus fruits – orange, lemon, sweet lime, grapefruit.
- Kiwi – One kiwi contains more than the daily requirement of Vitamin C.
- Guava – More Vitamin C than oranges.
- Strawberries – Rich in Antioxidants.
- Papaya – Vitamin C and digestive enzymes.
- Pineapple – Bromelain and Vitamin C.
- Mango – a good source of Vitamin C and Vitamin A.
🥦 Vegetables rich in Vitamin C
- Bell peppers (red and yellow)
- Broccoli
- Brussels Sprouts
- Spinach and Kale
- Tomato
- Cauliflower and cabbage
Health Benefits of Vitamin C
1. Boosts immunity
Vitamin C increases the production of white blood cells, which helps the body fight infections better.
2. Keeps skin healthy and youthful
It helps in the formation of collagen, which reduces wrinkles and gives glow to the skin.
3. Powerful Antioxidant
It reduces the risk of diseases like heart disease and cancer by protecting cells from oxidative stress.
4. Improves iron absorption
Vitamin C increases the absorption of iron from plant sources and prevents anemia.
5. Helps in wound healing
Collagen production helps heal injuries, surgeries, and wounds faster.
6. Maintains heart health
It helps in reducing blood pressure and bad cholesterol (LDL).
7. Beneficial for the brain and eyes
It protects memory, neurotransmitters and eyes from age-related diseases.
8. Relief from cold and cough
Vitamin C may reduce the duration and severity of colds.
Recommended Daily Intake of Vitamin C
- Infants (0–12 months): 40–50 mg
- Children (1–8 years): 15–25 mg
- Adolescents (9–18 years): 45–65 mg
- Adult women: 75 mg
- Adult men: 90 mg
- Pregnant women: 85 mg
- Lactating women: 120 mg
Consuming more than 2000 mg can cause stomach pain, diarrhea and kidney stones.
Symptoms of Vitamin C Deficiency
- falling sick frequently
- Bleeding gums (scurvy)
- Dry and rough skin
- delayed wound healing
- Fatigue and weakness
- joint pain and swelling
Best Ways to Take Vitamin C
- Drink fresh orange or lemon juice daily
- Add bell peppers and tomatoes to raw salads
- Eat seasonal fruits like guava, mango and papaya
- Avoid overcooking vegetables
- Pour lemon juice on food
Vitamin C supplements
Tablets, capsules, chewable tablets, powders, and effervescent tablets are available if you don’t get enough vitamin C from your diet. Consult a doctor before taking larger doses.
Also read this post :- Vitamin B Complex – Parts, Names, and Health Benefits
Frequently Asked Questions (FAQs)
It is most beneficial for immunity, skin, wound healing and iron absorption.
Severe deficiency of Vitamin C can cause scurvy.
Yes, it is safe to take daily in the prescribed dosage.
Yes, it makes hair healthy by increasing collagen and blood circulation.
It is considered best to take it in the morning after meals.