Everything you need to know about Vitamin C

Vitamin C or ascorbic acid, is a water-soluble vitamin which does not get stored in body. It is essential in human body for better iron absorption, disease prevention, immunity and normal growth.

Detail of vitamin C, it's deficiency, treatment, sources. Regular intake of fresh fruits and vegetables are required to avoid vitamin C deficiency.


Vitamin C is an antioxidant that prevents free radical damage of cells. Deficiency of vitamin C causes reduced lung function, recurrent colds, allergies, increased risk of cataract and various other diseases. If taken in adequate amount then it helps to prevent diseases, allergies, asthma, recurrent common cold and certain other ailments. The best sources of vitamin C are citrus fruits such as lemon, oranges.

Vitamin C functions in body

  • Improves body immunity to fight infections
  • Antioxidant, protect cells from free radical damage
  • Required for iron absorption
  • Proper growth and development
  • Disease prevention

Sources of Vitamin C

Green Chilli and Fresh Rose petals are very good source of vitamin C.

Parsley, broccoli, bell pepper, strawberries, oranges, lemon juice, papaya, cauliflower, kale, mustard greens, Brussels sprouts.

Symptoms of vitamin C deficiency

  • Scurvy, Spongy, weak bleeding gums
  • Ruptured blood vessels, Skin discoloration
  • Poor wound healing
  • Frequent colds, respiratory infections due to low immunity
  • Lung-related problems
  • Anaemia(Because to observe iron from foods vitamin C is required)

Treatment of Vitamin C deficiency

Since vitamin C is water soluble nutrient so it is required daily through balanced diet. All vegetables and fruits contain some amount of vitamin C and excellent sources are sour fruits. So for treating vitamin C deficiency eat fresh fruits and vegetables regularly.

Recommended doses of Vitamin C

  • Infants and Children

    0 - 6 months: 40 (mg/day)
    7 - 12 months: 50 mg/day
    1 - 3 years: 15 mg/day
    4 - 8 years: 25 mg/day
    9 - 13 years: 45 mg/day
  • Adolescents

    Girls 14 - 18 years: 65 mg/day
    Boys 14 - 18 years: 75 mg/day
  • Adults

    Men age 19 and older: 90 mg/day
    Women age 19 year and older: 75 mg/day

Pregnant, breastfeeding mother and smokers need more amounts of vitamin C.

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