Benefits of Vitamin C: What Does The Research Say?

The benefits of vitamin C are reason enough to include it in your diet. This powerful antioxidant aids in regenerating other antioxidants, increases non-heme iron absorption and aids in wound healing and connective tissue formation. It also protects the skin and body from free radical damage.

The benefits of vitamin C, as well as dietary sources and dosage recommendations, are described below in detail. Continue reading to learn about the benefits of Vitamin C and what the research says.

Vitamin C: What Is It And What Does It Do?

Vitamin C is a water-soluble vitamin and is found naturally in some foods and added to others. 

Humans, unlike most animals, can’t synthesize this vitamin, making it an essential dietary component.

It is an antioxidant that helps the body regenerate other antioxidants.

Also, it aids in absorbing non-heme iron, forming connective tissue, and healing wounds. 

It also aids in preventing free radical damage to the skin and tissues.

Different Forms of Vitamin C

Vitamin C is available in various forms. Below are its various forms:

  • Ascorbic acid: Vitamin C in its purest form.
  • Sodium ascorbate: It has 111 mg of sodium per 1000 mg of this vitamin.
  • Calcium ascorbate: Contains 90 to 110 mg of calcium per 1000 mg of this vitamin.
  • Magnesium ascorbate: Magnesium intake should not exceed 350 mg per day.
  • Potassium ascorbate: Potassium intake should not exceed 11 grams per day.
  • Manganese ascorbate: Manganese intake should not exceed 11 mg per day.
  • Zinc ascorbate: Zinc intake should not exceed 40 mg per day.
  • Molybdenum ascorbate: Molybdenum intake should not exceed 2 grams per day.
  • Chromium ascorbate: The maximum daily chromium consumption has yet to be determined. However, the RDA for adults and teenagers is between 50 and 200 mcg.

What Are The Signs of Vitamin C Deficiency?

The research says Vitamin C insufficiency occurs when the amount of vitamin C consumed is insufficient. 

Among the warning signs are:

  • Gums get swollen or bleed.
  • Gum inflammation which is also called gingivitis.
  • Wounds heal slowly.
  • Hair that is dry and splitting.
  • Skin that is rough and dry.
  • Nosebleeds.
  • Immune deficiency.
  • Joints that are swollen and uncomfortable.
  • Weight gain is a possibility.


Getting enough vitamin C prevents these symptoms, and it also has a slew of other advantages, which we’ll go over now.

benefits of vitamin c

Health Benefits Of Vitamin C

Improves The Heart Health

According to research, vitamin C may help lower the risk of heart disease. Higher vitamin C plasma levels are connected to a lower risk of heart disease. 

Vitamin C has also been proven to assist the arteries in dilating when they are stressed, which enhances blood flow and thus oxygen-carrying capacity.

Regulates The Blood Pressure Levels

Vitamin C in high concentrations can help to reduce blood pressure. Vitamin C’s physiological and biological properties may be responsible for this function. 

It serves as a diuretic, causing the kidneys to eliminate more sodium and water from the body, lowering blood vessel pressure.

Boosts The Immunity

Vitamin C insufficiency lowers the body’s resistance to certain infections. According to a study, vitamin C promotes the immune system by increasing the individual’s strength and immunity. 

Vitamin C protects the immune system and helps minimize the severity of allergies, and fights infections.

benefits of vitamin c

Prevents Cancer

High doses of vitamin C have been demonstrated in numerous trials to delay the growth of cancer cells in the prostate, liver, colon, and other organs. 

Vitamin C concentrations that are higher may potentially aid in cancer treatment. 

Intravenous injection of a form of vitamin C to inoperable cancer patients reduced tumor volume significantly without causing any negative effects.

Improves Your Mood

According to research, ingesting enough levels of vitamin C helps boost mood in hospitalized patients. 

Supplementing with vitamin C has also been shown to lower anxiety in students.

Helps In Weight Loss

Getting enough vitamin C boosts body fat oxidation while exercising. 

As a result, a vitamin C shortage can obstruct weight and fat reduction. Vitamin C boosts metabolism, which benefits weight loss.

You may also read: 5 Best Cafes in Delhi-NCR for Couples You’ll Wish You Discovered Sooner.

What Are Vitamin C's Dietary Sources?

Vitamin C is available in various foods that you can find in your kitchen. The examples are:

  • Chili peppers (108 mg vitamin C per 1 cup serving).
  • Bell peppers (120 to 190 mg).
  • Broccoli (132 mg). 
  • Kale (80.4 mg). 
  • Papaya (88.3 mg). 
  • Strawberries (84.7 mg). 
  • Cauliflower (127.7 mg). 
  • Mango (122.3 mg). 
  • Pineapple (78.9 mg). 
  • Lemon (112.4 mg). 
  • Orange (95.8 mg). 
  • Rosehip (541 mg).
  • Kiwi (541 mg).

How Much Vitamin C Should You Take?

The recommended daily dose for each individual is below:

  • Men over the age of 18: 90 mg. 
  • Women above the age of 18: 75 mg. 
  • Pregnant women: 85 mg and 
  • Breastfeeding women: 120 mg. 
  • It is the amount of vitamin C in human milk for newborns (0 to 12 months old). 
  • Kids aged 1 to 3 years: 15 mg. 
  • Children aged 4 to 8 years: 25 mg.
  • Children aged 9 to 13 years: 45 mg.
  • Teenagers (14 to 18 years old) – Boys: 75 mg.
  • Teenagers (14 to 18 years old) – Girls: 60 mg.

However, consult a doctor before consuming vitamin c.

To conclude, vitamin C is a vitamin that your body can’t make on its own, so you’ll have to get it through food or supplements. It is a powerful antioxidant that serves various purposes in the body. 

Vitamin C has several health benefits, including lowering the risk of heart disease, cancer, hypertension, scurvy, and stroke. This wonder vitamin also aids in weight loss while improving immunity and preventing infections. It aids wound healing, protects against sunburn, heals inflammatory skin diseases, promotes hair growth, and prevents premature greying.

So, include vitamin C-rich foods in your diet, such as chili peppers, bell peppers, papaya, strawberries, cauliflower, and mango.


In summary, vitamin C offers a plethora of health benefits, from supporting heart health and regulating blood pressure to boosting immunity and preventing cancer. It aids in wound healing, mood enhancement, and weight loss, while also promoting healthy skin, hair, and joints. 

Incorporating vitamin C-rich foods into your diet, such as chili peppers, bell peppers, broccoli, kale, and citrus fruits, is essential for reaping its rewards.  Remember to adhere to recommended daily intake levels and consult with a healthcare professional before starting any supplementation regimen. Embrace the power of vitamin C and elevate your overall well-being today. 

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