Vitamin C is the most familiar of all the nutrients because of its widespread use as a dietary supplement. Vitamin C is very critical to 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 tissue, we need to consume it on its 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 to strengthen our immunity system to work properly protecting us from diseases.

benefits of vitamin c

Vitamin C Foods and Sources:

  • Fruits and vegetables are the best source 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 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, cantaloupe, baked potatoes and tomatoes.
  • Vitamin C is also available widely in the form of dietary supplements. It is available in many forms including, tablets, capsule, drink mix pack packets and crystalline powder. Tablets and capsule 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 to 500 mg.

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

vitamin c foods

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
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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?