Vitamin C, also known as ascorbic acid, is one of the most important water-soluble vitamins required for daily health. It plays a vital role in supporting immunity, promoting healthy skin, aiding iron absorption, and protecting the body from oxidative stress. Since the body cannot produce or store Vitamin C, regular intake through diet or supplementation is essential.
What Is Vitamin C?
Vitamin C is a powerful antioxidant that helps protect cells from damage caused by free radicals. It is involved in numerous bodily functions, including tissue repair, collagen formation, and immune defense. Due to its water-soluble nature, excess Vitamin C is flushed out of the body, making consistent intake important.
Key Benefits of Vitamin C
1. Strengthens the Immune System
Vitamin C helps stimulate the production of white blood cells, which are essential for fighting infections. It also enhances the skin’s barrier function, helping keep harmful pathogens out.
2. Promotes Healthy Skin and Collagen Production
Collagen is a protein that keeps skin firm, smooth, and youthful. Vitamin C is crucial for collagen synthesis, helping reduce signs of aging such as fine lines and wrinkles while improving overall skin texture.
3. Powerful Antioxidant Support
By neutralizing free radicals, Vitamin C helps reduce oxidative stress, which is linked to premature aging and various chronic conditions.
4. Improves Iron Absorption
Vitamin C enhances the absorption of non-heme iron from plant-based foods, making it especially beneficial for individuals following vegetarian or vegan diets.
5. Supports Heart Health
Regular intake of Vitamin C may help reduce blood pressure and support healthy blood vessel function, contributing to better cardiovascular health.
Natural Sources of Vitamin C
Vitamin C is widely available in fruits and vegetables, including:
- Oranges and lemons
- Amla (Indian gooseberry)
- Kiwi
- Strawberries
- Bell peppers
- Broccoli
- Tomatoes
Who Needs Vitamin C the Most?
- Individuals with low immunity
- People exposed to high stress or pollution
- Athletes and physically active individuals
- Smokers
- Those with limited fruit and vegetable intake
Recommended Daily Intake
The recommended daily intake varies by age and lifestyle, but generally ranges between 65–90 mg per day for adults. Higher doses may be beneficial during periods of illness or stress, as advised by a healthcare professional.