What is Vitamin C ?| Why is it Important?

What is Vitamin C ?| Why is it Important? Throughout this article, you will learn the benefits of vitamin C, the sources of the nutrient, and the recommended daily intake, as well as the potential risks and side effects of taking vitamin C supplements.


A vital nutrient, vitamin C, is also known as ascorbic acid and is essential for the growth, development, and repair of all body tissues. 

The antioxidant helps protect cells from free radicals, which are unstable molecules that can damage cells and cause several health problems.

A closer look at vitamin C will be discussed in this article, including its benefits, sources, and recommended daily intake. 

We will also discuss some of the potential risks and side effects associated with taking vitamin C supplements.

What is Vitamin C?

Among a variety of foods, vitamin C is found in fruits, vegetables, and dairy products. It helps the body produce collagen, a protein that is essential for skin and connective tissue development. 

Aside from its role in neurotransmitter synthesis and cholesterol metabolism, vitamin C also plays a role in nerve regeneration.

Importance of Vitamin C:

Vitamin C plays an important role as an antioxidant. Antioxidants neutralize free radicals, unstable molecules capable of causing cell damage and contributing to the development of cancer, heart disease, and old age.

Certain health conditions may also be reduced by vitamin C due to its ability to protect cells from free radical damage.

Benefits of Vitamin C:

The following are some of the potential benefits of vitamin C:


  • Boosting the immune system: 

Several studies have indicated that vitamin C supplements may help reduce the severity and duration of colds and other respiratory infections. 

Vitamin C is important for the proper functioning of the immune system, which helps to stimulate the production of white blood cells, which are essential for fighting infections.

  • Improving skin health: 

Collagen is an important component of skin, which helps to maintain a youthful appearance while reducing wrinkles and fine lines. Vitamin C may also help with skin texture improvement.

  • Reducing the risk of certain health conditions:

It may also help to lower blood pressure and improve cholesterol levels. Vitamin C may reduce the risk of certain health conditions, including heart disease and stroke.

  • Enhance iron absorption:

Vegetarians and vegans who follow a plant-based diet may be at risk of iron deficiency due to vitamin C’s ability to increase iron absorption.

Sources of Vitamin C:

Vitamin C can find in fruits and vegetables which are given below:


Vitamin C is found in the following fruits and vegetables:

  • Oranges
  • Strawberries
  • Kiwi fruit
  • Pineapple
  • Mango
  • Papaya
  • Watermelon
  • Grapefruit
  • Guava
  • Cantaloupe


The following vegetables contain a high amount of vitamin C:

  • Broccoli
  • Bell peppers
  • Kale
  • Brussels sprouts
  • Cauliflower
  • Tomatoes
  • Spinach

As well as these foods, fortified foods like juices and breakfast cereals also contain vitamin C.

Vitamin C intake recommendations:

Based on age, sex, and life stage, the recommended daily intake of vitamin C varies. The following are the amounts recommended for each age group:

  • Infants (0-6 months): 40 mg/day
  • Infants (7-12 months): 50 mg/day
  • Children (1-3 years): 15 mg/day
  • Children (4-8 years): 25 mg/day
  • Children (9-13 years): 45 mg/day
  • Adolescents (14-18 years): 75 mg/day for males and 65 mg

Risks and Side Effects of Vitamin C Supplements:

It is generally believed that vitamin C is safe for consumption, but there are some potential side effects and risks involved.

  • Diarrhea:

 Some people may experience diarrhea if they take high doses of vitamin C, as it acts as a laxative and stimulates bowel movements.

  • Stomach cramps: 

Supplementing with vitamin C on an empty stomach may result in stomach cramps for some people.

  • Nausea: 

When taking vitamin C supplements, some people may experience nausea.

  • Headaches: 

Some people can develop a headache when taking vitamin C supplements.

Tips for Increasing Your Vitamin C Intake:

There are several ways to increase your vitamin C intake:

  1. Boost your fruit and vegetable intake:

You can get the most vitamin C from fruits and vegetables. To ensure you are receiving a balanced diet, choose a variety of colorful fruits and vegetables.

  1. Take a look at fortified foods: 

Foods fortified with vitamin C, such as breakfast cereals and juices, maybe a good source of nutrients, especially for those who do not get enough from their diet.

  1. Consider a supplement: 

A vitamin C supplement may be a good option if you aren’t getting enough vitamin C from your diet. You can choose from tablets, capsules, or powders.

If you’re thinking about starting a vitamin C supplement regimen, talk to your healthcare provider first.


Besides being a powerful antioxidant, vitamin C is necessary for the growth, development, and repair of all body tissues, as well as preventing the damage caused by free radicals. 

Fortified foods and supplements can also be a good alternative to fruits and vegetables for vitamin C. 

A healthcare provider should be consulted before starting any supplement regimen, as vitamin C is generally considered safe. However, there are some potential risks and side effects.


Leave a Reply

Your email address will not be published. Required fields are marked *