Vitamin C is an essential nutrient that plays a vital role in maintaining overall health. It is widely known for supporting immunity, but its benefits go far beyond that. From skin health to wound healing, vitamin C is a key component of a healthy lifestyle. Since the human body cannot produce or store it, regular intake through diet or supplements is necessary.
What Is Vitamin C?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. Because it dissolves in water, excess amounts are flushed out of the body through urine, making daily consumption important to maintain optimal levels.
Why Does the Body Need Vitamin C?
Vitamin C supports multiple functions in the body, including:
- Strengthening the immune system
- Helping the body fight infections and common illnesses
- Supporting collagen production for healthy skin, hair, and joints
- Aiding in wound healing and tissue repair
- Improving iron absorption from plant-based foods
- Acting as a powerful antioxidant to protect cells from damage
- Reducing oxidative stress caused by pollution and stress
Recommended Daily Intake of Vitamin C
The daily requirement of vitamin C varies based on age, gender, and lifestyle:
- Adult Men: 90 mg per day
- Adult Women: 75 mg per day
- Smokers: An additional 35 mg per day
- Pregnant and breastfeeding women: Slightly higher intake is recommended
Excessive intake may cause digestive discomfort, so moderation is important.
Natural Sources of Vitamin C
Vitamin C is naturally found in many fruits and vegetables, including:
- Amla (Indian gooseberry)
- Oranges and lemons
- Kiwi
- Strawberries
- Papaya
- Bell peppers
- Broccoli
- Spinach
Fresh and minimally cooked foods retain the highest vitamin C content.
Signs of Vitamin C Deficiency
Low vitamin C levels in the body may lead to:
- Frequent colds or infections
- Fatigue and low energy
- Bleeding or swollen gums
- Slow wound healing
- Dry, rough, or dull skin
- Joint discomfort
Severe or prolonged deficiency can result in more serious health issues.
When Are Vitamin C Supplements Needed?
Supplements may be helpful for individuals who:
- Have weak immunity
- Follow an unbalanced or restricted diet
- Experience high stress levels
- Smoke regularly
- Have limited fruit and vegetable intake
Always follow the recommended dosage and consult a professional if needed.
Best Time to Take Vitamin C
Vitamin C is best taken with meals, preferably in the morning or afternoon. Taking it with food helps reduce the chances of stomach discomfort or acidity.