Vitamin C Health Benefits, Sources & Dosage – Keeps You Healthy Always!

Vitamin C Health Benefits
Vitamin C Health Benefits

Vitamin C is a water-soluble vitamin referred by the name of ascorbic acid. It is crucial for the normal growth and development of our body. This inevitable vitamin is a nutrient, which creates and maintains collagen in our body. Vitamin C Health Benefits are numerous, sources include various fruits and vegetables, and it has unquestionably the supremacy of a dietary supplement.


Vitamin C Rich Foods

Vitamin C Fruits and Vegetables Chart:

StrawberriesDark Leafy Green vegetables
GuavaRed Peppers
OrangesSnow Peas

Vitamin C Benefits

  • Medical practitioners assert that Vitamin C is the best and safest nutrient when it comes to safeguarding our immune system
  • Lessens the risk of complications that could arise due to cold, like lung and pneumonia infections
  • Plays a key role in resisting/fighting cardiovascular disease and cancer
  • It is an efficient antioxidant that drives out radicals, which can harm our body cells
  • Higher Vitamin C intake is found to decrease the possibilities of more body wrinkles, dry skin and ageing skin appearance
  • Reduces the blood pressure levels in our body
  • It is good for lessening the body cholesterol levels
  • Enables higher iron absorption in our body
  • It is a speedy and powerful healer of wounds
  • Vitamin C improves the mood of a person and averts frequent mood swings
  • Enhances blood supply to the visual area/s of the body and averts eye disorders like cataract
  • Prevents scurvy, a degenerative disease that stops the development of tissues in our body
  • Vitamin C is a natural anti-allergic nutrient which alleviates the production of histamine
  • It is a good skin moisturizer

Vitamin C Deficiency


  • Low-nutrition diet
  • Excessive smoking
  • Scurvy
  • Poor functioning of the body organs
  • Blockages in the intestines and colon

Symptoms of Vitamin C Deficiency

  • Exhaustion
  • Anemia
  • Dry skin
  • Splitting of hairs
  • Slow healing of wounds
  • Weight loss
  • Teeth loss
  • Swelling of the gums
  • Mood swings
  • Anxiety
  • Infections
  • Swollen and painful joints
  • Nosebleeds
  • Bruising
  • Dry red spots on the skin


Recommended Daily Intake

Infants and Toddlers

  • 0-6 months old – 40 mg/ day
  • 6-12 months old – 50 mg/ day
  • 1-3 years old – 15 mg/day

Children and Teens

  • Children 4-8 years old – 25 mg per day
  • Children 9-13 years old – 45 mg per day
  • Male 14-18 years old – 75 mg per day
  • Female 14-18 years old – 65 mg per day

Adults, Middle Aged and Old-Aged People

  • 19-50 years – (Male – 90mg – Female – 75mg)
  • 50 years and above – (Male – 90mg – Female – 75mg)

Pregnant women

  • RDI (Recommended Daily Intake) for pregnant women – 85 mg

Lactating mothers

  • RDI (Recommended Daily Intake) for lactating mothers – 120 mg

(*)  mg means milligram

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