Vitamin C and its health benefits

What is vitamin C?

Ascorbic acid, often known as vitamin C, is a water-soluble vitamin that may dissolve in water but is insoluble in fat. After ingestion, it distributes to bodily tissues. It is advised to regularly consume vitamin C-rich meals or vitamin C supplements since vitamin C doesn’t store in the body’s cells.

Benefits of Vitamin C are :

  • It keeps the cell active
  • It helps in repairing tissues
  • It forms the collagen
  • Vitamin C is responsible for the proper functioning of several enzymes
  • It helps in healing the wounds
  • It maintains the health of our skin and blood vessels
  • It shows the activity as an antioxidant

Sources of Vitamin C:

Citrus Fruits:
Citrus fruits such as orange and guava contain a good amount of vitamin C

Strawberries not just taste good but also have many minerals and also contain a good amount of vitamin c
Peppers are a very good source of vitamin C. 100g of red chili pepper gives about 143.7mg of vitamin C

Broccoli is loaded with loads of fibers and vitamin c. 100g of broccoli gives about 65mg of vitamin c

Brussels sprouts:
Brussel sprouts are one of the best sources of vitamin c. 100g of Brussels sprout gives about 85mg of vitamin c

Potatoes not only contain starch, but it also contains a good amount of vitamin c. 100g of potato gives about 19.7mg of vitamin c

Red Cabbage:
Also called purple cabbage. Red cabbage is rich in vitamins and contains high fiber. It is also a very good source of vitamin c and gives very low calories

Daily Recommended value of vitamin c:

The RDA value of vitamin c for a healthy man is 80mg and for women, RDA is 65mg. For smokers, It is suggested to take additional 35mg (approx) of vitamin c as it has shown that smoking can deplete the level of vitamin c in the body.

What happens if there is a deficiency of vitamin C?

Deficiency of vitamin c leads to scurvy, symptoms of which include swollen joints, loose teeth, and bleeding gums.

Dry Skin:
Due to deficiency of vitamin c, skin becomes rough, dry, and scaly

Dental problems:
Lack of vitamin c causes loosening of teeth because gums become swollen, purple, and spongy.

Due to deficiency of vitamin c, feeling of tiredness, weakness, and irritability are experienced by the adults.

How can the deficiency of vitamin c be prevented?

  • By adding vitamin c rich fruits and vegetables to the diet
  • By taking supplements
  • By avoiding smoking

Effects of overconsumption of vitamin C:

Consuming more than 1,000 mg of vitamin c per day leads to diarrhea as all of these will not be absorbed by the body.

Kidney Stones:
As our body can’t store the excess vitamin c, hence overdose of vitamin c leads to the formation of kidney stones.

Studies show that in females, overconsumption of vitamin c after menopause causes an increased risk of cardiovascular diseases.

It is an iron absorption disorder. During hemochromatosis, overconsumption of vitamin c leads to damage to tissue.


Vitamin c is a water-soluble vitamin that is not stored by our body, hence it is required to take vitamin c rich food or supplements on regular basis. Vitamin c has many functions like repairment of tissues, healing of wounds, etc.