Vitamin C is also known as L-ascorbic acid. It is a water-soluble vitamin which is available in considerable amount in some of the food items. Most of the experts have rated vitamin C as the most effective and safest nutrient. Vitamin C is very crucial for a healthy and strong body. Ascorbic acid is the most common form of vitamin C.

Benefits of Vitamin C

There are enumerable benefits of vitamin C but the most important is, that it protects against immune system deficiencies, eye disease, cardiovascular diseases and many skin issues. Not only that, but it also ensures healthy bones and skin. In fact, it is the best food for the skin. It also helps in reducing the risk of a lot of harmful diseases like cancer by neutralizing oxidative stress.

Vitamin C Deficiency

A long time deficiency leads to a disease called scurvy, which is common among older people or malnourished adults. Poor oral health, slow healing of wounds, anemia, dry and damaged hair, swollen and painful joints, slow metabolism are a few more problems caused by the deficiency of vitamin C.

Recommended Daily Vitamin C Intake

The recommended daily intake of vitamin C varies from person to person depending on age, gender and the amount of activity a person is doing. Pregnancy and illnesses are other factors that need to be considered. According to the 2001–2002 National Health and Nutrition Examination Survey (NHANES), mean intakes of vitamin C are 105.2 mg/day for adult males and 83.6 mg/day for adult females.  Mean intakes for children and adolescents aged 1-18 years range from 75.6 mg/day to 100 mg/day. [1]. Although, in infants, breast milk is considered a sufficient source of vitamin C. It is suggested that smokers and pregnant women need a higher amount of vitamin C.

It is believed that there are no major side effects of excessive intake of vitamin C. The most unique characteristic of vitamin C is that it cannot be stored in the body and the excess is converted into water and passed out from the body in the form of waste. Some rare side effects would be diarrhoea or an upset stomach.

It is highly advised to take the required amount of any nutrient in the form of food rather than taking it in the form of any other supplements. Let us make you aware of food items that are a rich source of vitamin C.

Foods Rich in Vitamin-C


1Acerola Cherries

Acerola cherries also known as the Barbados cherries, are found in the Amazon Jungle of South America. They taste very sweet and delicious and once you start eating them, you wouldn’t want to stop. This fruit has only recently become popular after people found out about its various health benefits. This fruit contains a surprisingly huge amount of vitamin C. it is also believed that acerola cherries helps to increase the antioxidant properties of other nutrients.

  • Per 100g of Acerola cherries have 1677.6mg of vitamin C, total ascorbic acid. [2]
Back