Vitamin C is the most familiar of all the nutrients because of its widespread use as a dietary supplement. Vitamin C is very critical for human beings, and all mammals can use their own cells to make Vitamin C. Vitamin C is needed for the growth and repair of tissues in our body and because the body does not store Vitamin C in its tissues, we need to consume it on a regular basis.

Our body needs Vitamin C to make collagen – a protein that helps support tendons, ligaments and blood vessels and keeps the skin and other organs together. Vitamin C improves the absorption of iron from plant-based foods and helps strengthen our immunity system, thus protecting us from diseases.

benefits of vitamin c

Source: Shutterstock

Vitamin C Foods And Sources:


  • Fruits and vegetables are the best sources of Vitamin C. You won’t really require Vitamin C supplements as Vitamin C is already available in ample amounts in food sources and you can get the recommended amount of Vitamin C by incorporating those foods in your diet.
  • Citrus fruits like oranges, grapefruit, and their juices, as well as red and green pepper and kiwi fruit contain a huge content of Vitamin C. Other fruits and vegetables which include Vitamin C are broccoli, strawberries, cantaloupes, baked potatoes and tomatoes.
  • Vitamin C is also widely available in the form of dietary supplements. It is available in many forms including tablets, capsules, drink mix packets and crystalline powder. Tablets and capsules range from 25 mg to 1500 mg. Vitamin C crystals are typically available in bottles containing 100 grams to 500 grams of powder. 1 teaspoon of Vitamin C crystals equals 500 mg of Vitamin C.

The Vitamin C content in food may be reduced by prolonged storage and by cooking. Steaming and microwaving can also reduce the Vitamin C content.

Vitamin C Chart Of Requirement:

The amount of vitamin C needed depends on the age.

Birth to 6 months 40mg
Infants between 7 to 8 months50 mg
Children between 1 to 3 years 15 mg
Children between 4 to 8 years25 mg
Children between 9 to13 years 45 mg
Teens between 14 to 18 years (boys) 75 mg
Teens between 14 to 18 years (girls)65 mg
Adults (men) 90mg
Adults (women) 75 mg
Pregnant women 85 mg
Breastfeeding women 120 mg
Pregnant women 85 mg
Breastfeeding women120 mg

Deficiency Of Vitamin C:

Vitamin C deficiency is rare because almost all the foods that we include in our diet contain some amount of Vitamin C. Smoking cigarettes lowers the absorption of Vitamin C, so smokers have a higher risk of Vitamin C deficiency.

Signs Of Vitamin C Deficiency Include:


  • Reduction of the wound healing rate, easy bruising, nosebleed.
  • Decreased ability to ward off infections.
  • The most severe form of Vitamin C deficiency is scurvy. Scurvy leads to the formation of liver spots on the skin, spongy gums and bleeding from mucous membranes. A person with this ailment looks pale, feels depressed and is partially immobilised. In advanced scurvy, there are open wounds that subsequently lead to loss of teeth and, eventually, death.
  • Low levels of Vitamin C may lead to high blood pressure, gallbladder disease, stroke, cancer and atherosclerosis, the build-up of plaque that can lead to heart attack and stroke. Make sure you eat enough Vitamin C foods to reduce the risk of developing these conditions.

Health Benefits Of Vitamin C:

Vitamin C will benefit your health in a great way. Read below to know the amazing health benefits:

1. Immunity:

A healthy dose of Vitamin C protects our body from infections and maintains healthy bones and teeth. It also improves our body’s ability to repair wounds and keeps us immune from bacteria, viruses and infection. Not only is it a well-known component of our immune system, it is also necessary for collagen, the main structural protein found in connective tissue. Vitamin C, taken orally, helps wounds heal faster and better. Applied topically, it protects the skin from free radical damage from the exposure to UV rays.

[ Read : How To boost Immune System ]

2. Common Cold:

Vitamin C reduces the severity of cold symptoms and acts as an effective antihistamine that lessens the unpleasant effects of the common cold, including inflammation, runny nose and aches. It also controls the allergy that causes the cold. It reduces the histamine level and often shortens the duration of the cold.


The following two tabs change content below.
Profile photo of Arshi Ahmed

Arshi Ahmed

  • Oindrila

    Enjoyed the read :)

    • Arshi Ahmed

      Thanks Oindrilla

  • Saara

    good information has been provided.. :) it will be of great help to each of us.. thus helping us take proper care of ourselves.. :)

  • Daksha

    Nice article arshi:)

  • Miyo

    I guess I have Vitamin C deficiency….asthma, pneumonia, thinning of hair. Now I know what to do! Thanks again!

  • Ektha

    Very interesting post! I enjoyed reading the article and believe me it was enlightening. Now i can relate the symptoms to vitamin C deficiency. Keep up the good work!

  • Porscha Stuttgart

    You’ve written a good article, but missed out on some essential points! You mention so many health benefits of vitamin C, yet no mention of any medical or scientific evidence to support your claims. Pardon my saying, anyone can write about the benefits of something, anything, but where is the proof? Need references, dear :)

  • ballo

    i know ,now so many benefits of vitamin c,thanks frd

  • Anonymous

    Very much informative

  • Anonymous

    Thank you fo da information..may I know how much amount of vitamin c can b aken per day?