Vitamin C Information: Why Is It Important To Your Health?‎

Vitamin C is an essential nutrient for health. It helps build and maintain skins, bones, and blood ‎vessels. In addition, it has anti-oxidant properties. Vitamin C is found naturally in some foods, especially vegetables and fruits. Vitamin C supplements are also available. ‎

Vitamin C Information: Why Is It Important To Your Health?

Vitamin C is an essential nutrient for health. It helps build and maintain skins, bones, and blood vessels. In addition, it has anti-oxidant properties.

Vitamin C is found naturally in some foods, especially vegetables and fruits. Vitamin C supplements are also available.

Other names for vitamin C are ascorbic acid, L-ascorbic acid, and L-ascorbate.

This article explains why vitamin C is necessary, how much you need it, and where you can find it.

Why Do You Need Vitamin C?

The body needs vitamin C to perform various functions. Some functions are:

• Helps protect cells and keep them healthy.

• Maintain healthy skin, bones, blood vessels, and cartilage.

• Helps the body produce L-carnitine, collagen, and some neurotransmitters.

• Removes reactive oxidative species (ROS) from the body, as an antioxidant.

• Activates the immune system.

• Helps the body absorb iron.

• Improves wound healing.

Best Food Sources of Vitamin C

Foods rich in vitamin C contents are fresh vegetables and fruits. However, heat and cooking in water can destroy some of the vitamin C content in these foods, so it is best to eat the foods raw.

Some good sources of vitamin C are:

• Kakadu plum

• Red and green peppers

• Orange and orange juice

• Acerola cherries

• Rosehips

• Lemon

• Guava

• Strawberries

• Papaya

• Lychee

• Pink grapefruit

• Football

• American Persimmon

• kiwifruit

• blackberries

• Tomatoes

• Potato

• peas

• Thyme

• Spinach & other leafy vegetables

Note: Vitamin C supplements are not all created equal. For best quality and safety, choose supplements that have been tested and approved by an independent certifying body.

What’s the Recommended Daily Allowance of Vitamin C?

The Office of Dietary Supplements advises people to consume the following recommended daily allowance of vitamin C per day:

• 0-6 months: 40 mg/day

• 7 to 12 months: 50 mg/day

• 1-3 years: 15 mg/day

• 4-8 years: 25 mg/day

• 9-13 years: 45 mg/day

• 14-18 years: 75 mg/day

• 14-18 years: 65 mg/day

• 19 + 90-year male: 90 mg/day

• 19+ years female: 75 mg/day

• Pregnant women ages 14-18: 80 mg/day

• Pregnant women age 19 to older: 85 mg/day

• Breastfeeding women 14-18: 115 mg/day

• Breastfeeding women 19 to older: 120 mg/day

Scientific Health Benefits of Taking Vitamin C

Scientific Health Benefits of Taking Vitamin C

Here are some impressive scientifically-proven health benefits of vitamin C supplement

1. Lowers The Risk of Chronic Disease

Antioxidants like vitamin C can boost the body’s natural defenses. It can help reduce the risk of developing chronic diseases such as heart disease.

Studies show that taking more vitamin C can increase blood levels of antioxidants by up to 30%. This helps the body’s natural defenses fight infections.

2. Help Control High Blood Pressure 

In American adults, high blood pressure affects about one-third of the population.

People with high blood pressure are at higher risk of developing heart disease, the most common cause of death worldwide. Healthy adults and those with high blood pressure both benefit from vitamin C supplementation.

3. Reduce The Risk of Heart Disease

Vitamin C supplementation has been linked to a reduced risk of heart disease. These supplements can reduce risk factors for heart disease, including high levels of bad cholesterol (LDL) and triglycerides in the blood.

Studies show that daily Vitamin C intake can lower the risk of heart disease by 25% than those who don’t take a vitamin C supplement.

4. Reduce Blood Uric Acid & Prevent Gout 

A gout is a form of arthritis that affects about 4% of American adults

People suffering from gout experience swelling and severe, sudden attacks of pain according to researchThe study suggests that foods and supplements rich in vitamin C have been linked to lower blood levels of uric acid and a lower risk of gout.

5. Helps Prevent Iron Deficiency

Vitamin C can improve the absorption of poorly absorbed iron, like iron from meat-free sources. It can also help decline the risk of iron deficiency.

Simply taking 100 mg of vitamin C can improve iron absorption by 67%.

6. Vitamin C Increases Immunity

It can boost immunity by helping white blood cells work more effectively, “strengthening the skin’s defense system and helping wounds heal faster.”

Vitamin C helps stimulate white blood cells production known as phagocytes and lymphocytes, which help protect the body from infection. It is also a critical part of the skin’s defense system.

Studies have also shown that taking vitamin C can shorten wound healing time.

7. Protect Memory & Thinking As You Age

Dementia affects more than 35 million people worldwide and is more common in older adults.

Low levels of vitamin C have been linked to an increased risk of memory and thinking disorders, such as dementia, while high intakes of vitamin C from food and supplements have a protective effect.

Other Health Benefits of Vitamin C May Include The Following

Wound Healing

Vitamin C aids the production of collagen in the skin, muscles, and other tissues. People who eat low amounts of vitamin C may experience slow wound healing because their bodies will be “less able to produce collagen.” During times of recovery, health professionals can recommend supplements for people with low levels of vitamin C.

Cataracts & Age-Related Macular Degeneration

Vitamin C can help reduce the risk of cataracts and slow the progression of age-related macular degeneration. Experts believe that oxidative stress may be a factor in both conditions, so any benefit could be due to the antioxidant activity of vitamin C.


Research proved that after taking vitamin C supplements, participants’ glucose levels and blood pressure improved, compared to taking a placebo. It shows that vitamin C could one day be a ‘cure for diabetes’.


Vitamin C improves iron absorption and some health professionals recommend taking a vitamin C supplement with iron tablets to improve absorption in people with iron deficiency anemia. 


Air pollution consists of various chemicals and substances that can have a negative impact on people’s health. Research suggested that vitamin C and vitamin E combination have an anti-oxidant effect that can reduce asthma and COPD-chronic obstructive pulmonary symptoms.


During an allergic reaction, the immune system triggers an inflammatory response that can lead to symptoms such as swelling and hives. During this process, the body produces reactive oxygen species, which can cause oxidative stress. Researchers concluded that taking a high dose of vitamin C can help reduce allergy symptoms. They also found evidence that low levels of vitamin C are common in allergy sufferers.

Can Vitamin C Help Treat Common Colds?

The benefits of vitamin C in fighting colds are claimed to be more than research has shown. However, taking daily 200 mg or more supplements may be beneficial for people who:

• Exposure to cold temperatures 

• Participation in intense physical activity

• Have low levels of vitamin C due to smoking

One review concluded that vitamin C could shorten the common cold course to about 8% in adults and 14% in children at a daily dose of 1,000 to 2,000 milligrams.

Can Vitamin C Help You Lose Weight?

People with an adequate level of vitamin C oxidize 30% more fat during moderate exercise than people with a low level of vitamin C, so people with a vitamin C deficiency may be more resistant to fat loss. Food choices can affect feelings of fullness and hunger after meals.

What Are The Risks of Taking Too Much Vitamin C?

Taking large amounts (more than 1,000 mg/day) of vitamin C can lead to:

• Diarrhea

• Bloating

• Stomachache

• Kidney stones

Note: These symptoms should go away once you stop taking vitamin C supplements.

Who Is At Risk of Vitamin C Deficiency?

People at risk of developing a vitamin C deficiency are:

  • People who do not consume a varied diet
  • Children who only drink boiled or evaporated milk
  • People who smoke or have been exposed to secondhand smoke
  • People with certain health problems, especially those with intestinal “malabsorption”

Do people who smoke need more vitamin C intake?

Smoking and exposure to other pollutants can cause oxidative stress. Antioxidants, such as vitamin C, can help reduce oxidative stress.

Vitamin C Information: Takeaway

Vitamin C is water-soluble that must be obtained from food or supplements.

Numerous health benefits have been linked to it, such as lowering blood pressure, preventing gout attacks, boosting immunity, making wounds heal faster, reducing the risk of heart disease and dementia.

Overall, a vitamin C supplement is a great and easy way to increase your vitamin C intake if you don’t get enough from your diet.

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