What is Vitamin-C? Sources, Benefits and Deficiency

What is Vitamin-C? It is commonly known as ascorbic acid and is a necessary component for the healthy functioning of the human body. It is a water-soluble vitamin, which means it dissolves in water and is not kept in substantial quantities in the body. As a result, it is important to ingest Vitamin C on a regular basis, either through diet or supplements, to maintain optimal consumption.

What is Vitamin-C? Sources, Benefits and Deficiency

What is Vitamin-C? Sources, Benefits and Deficiency

Sources of Vitamin C

It may be found in a variety of fruits and vegetables, including:

  • Citrus fruits: It is abundant in oranges, grapefruits, lemons, and limes.
  • Berries: It is abundant in strawberries, raspberries, blackberries, and blueberries.
  • Kiwi fruit: The kiwifruit is one of the greatest sources of vitamin C, with one fruit delivering more than 100% of the daily need.
  • Melons: Vitamin C is also abundant in cantaloupe and honeydew melons.
  • Tomatoes: Tomatoes are high in vitamin C as well as lycopene, a potent antioxidant.
  • Bell peppers: Red and green bell peppers are both rich in Vitamin C, with red peppers having the highest concentration.
  • Broccoli: Broccoli is a healthy vegetable abundant in Vitamin C, fiber, and other necessary vitamins and minerals.
  • Spinach: Spinach is a leafy green vegetable abundant in Vitamin C, iron, calcium, and other essential elements.

In addition to these foods, Vitamin C can also be found in fortified breakfast cereals and supplements. It is important to note that cooking or storing fruits and vegetables for long periods of time can reduce their Vitamin C content, so eating them raw or consuming them soon after cooking is recommended.


Benefits of Vitamin C

It is well-known for a variety of health advantages, including:

Boosting the Immune System: It serves to improve the immune system, allowing the body to fight off infections and illnesses more effectively.

Antioxidant Properties: it functions as an antioxidant in the body, neutralizing damaging free radicals and lowering the risk of chronic illnesses such as cancer and heart disease.

Improved Skin Health: Vitamin C is necessary for the formation of collagen, which is required for healthy skin. It also aids in the reduction of fine lines and wrinkles.

Increased Iron Absorption: it aids in the absorption of iron from plant-based diets, making it particularly important for vegetarians and vegans.

Improved Mood: Vitamin C has been demonstrated to increase mood and alleviate stress and anxiety symptoms.


Deficiency of Vitamin-C

Scurvy, or vitamin C insufficiency, is uncommon in affluent nations but can arise in persons who do not have access to a balanced diet. Deficiency symptoms include weariness, muscular weakness, joint and muscle pains, and bleeding gums. Scurvy can cause anemia, joint swelling, and poor wound healing in severe instances.


How Much Vitamin-C Per Day

The daily quantity of this vitamin prescribed varies depending on age, gender, and other factors. The recommended daily allowances (RDAs) for Vitamin C in milligrams (mg) are as follows:

  • Infants (0-6 months): 40 mg
  • Infants (7-12 months): 50 mg
  • Children (1-3 years): 15 mg
  • Children (4-8 years): 25 mg
  • Children (9-13 years): 45 mg
  • Adolescents (14-18 years): 75 mg for males, 65 mg for females
  • Adults (19 years and older): 90 mg for males, 75 mg for females
  • Pregnant and breastfeeding women: 85-120 mg

Because the human body can not retain Vitamin C, it is critical to ingest it on a regular basis through food or supplements. High dosage of Vitamin C can cause gastrointestinal problems, such as diarrhea, so stick to the recommended daily intakes. It is usually a good idea to see your doctor before taking a Vitamin C supplement.



Vitamin C is an essential vitamin with significant health advantages. You can ensure that you are receiving enough Vitamin C by integrating a variety of fruits and vegetables into your diet. If you are worried about your Vitamin C consumption, talk to your doctor about taking supplements.



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