Vitamin C Benefits

And Food Sources

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What is Vitamin C

Vitamin C is a water-soluble vitamin found particularly in fruits and vegetables. It is also known as ascorbic acid, and can be beneficial for skin and immunity. 

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Vitamin C benefits

It helps with collagen synthesis, protein metabolism & iron absorption. Males need 90 mg; females need 75 mg of vit. C daily. Source: National Institutes of Health (NIH). 

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Vitamin C intake

Higher dosage of vit. C is needed during pregnancy and lactation. Pregnant women need 85 mg; lactating women need 120 mg vit. C per day. Source: NIH.

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deficiency

Deficiency of vitamin C can cause symptoms like bleeding gums, frequent bruising and infections, slow healing of wounds, anaemia and scurvy. 

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vitamin c sources

The human body cannot produce vitamin C and hence it is important to eat foods rich in vit. C on a daily basis. 

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food sources

Fruits and vegetables are best sources of vitamin C. Citrus fruits, tomato juice, potatoes & grapefruit are rich in vit. C. 

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... Some more

Red and green bell peppers, cantaloupe, broccoli, kiwi, cabbage, cauliflower, spinach, green peas, orange, lemon, and strawberries are rich in vit C.

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deficiency risk

Smokers, people who have access to limited food variety or those with malabsorption issues or certain chronic diseases are at risk of vit. C deficiency. 

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vitamin c uses

Adequate vit. C can prevent premature ageing of skin, reduce risk of complications from cold and flu, improve macular degeneration and inflammation. 

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