Vitamin C is an essential nutrient for your good health. It helps form and sustains bones, skin, and blood vessels in our body. But our body cannot produce it on its own even though it has so many roles and has been linked to impressive health benefits. Vitamin C is a water-soluble solution that is required for normal growth & development. It can be found in the many fruits, vegetables, spices & herbs that we intake daily. 

Vitamin C is also known as L-ascorbic acid, ascorbic acid, or L-ascorbate.

Functions of Vitamin C:

Vitamin C is one of many antioxidants that your body needs for growth and to repair the tissues. Antioxidants also block some of the damage caused by free radicals and may reduce the risk of cancer. Vitamin C plays a vital role in several bodily functions including the production of collagen, L-carnitine, and some neurotransmitters. It helps metabolize proteins. Vitamin C has been a popular household remedy for the common cold for many years now. 

Experts believe that Vitamin C is the essential protein used to make skin, tendons, ligaments, and blood vessels, it can also Heal wounds and form scar tissue. Moreover, they also believe that it helps in the absorption of iron profoundly.


What is Vitamin C Deficiency?

The most prevalent risk factors for vitamin C deficiency are disorderly diet, alcohol addiction, anorexia, mental illness, smoking, and dialysis. Once there is a deficiency of Vitamin C in your body, you will experience fatigue, mood changes, weight loss, joint and muscle aches, bruising, dental conditions, and dry hair and skin. A lack of Vitamin C can stop the production of new collagen, and that can cause various tissues to break down in your body. 

Here are the ten most common signs of a Vitamin C deficiency:

  • Rough, Bumpy Skin
  • Bright Red Hair Follicles
  • Dry, Damaged Skin
  • Easy Bruising
  • Slowly Healing Wounds
  • Painful, Swollen Joints
  • Bleeding Gums and Tooth Loss
  • Poor Immunity
  • Fatigue and Poor Mood
  • Unexplained Weight Gain


Benefits of Vitamin C:

Here are ten proven benefits of intaking Vitamin C regularly:

  • Vitamin C is a potent antioxidant, which can strengthen your body’s natural defenses.
  • May help reduce the risk of chronic diseases like heart disease & cancer.
  • Vitamin C has been found to lower blood pressure in both healthy adults and those with high blood pressure problems.
  • It may lower heart disease risk factors, including high blood levels of LDL (bad) cholesterol and triglycerides.
  • It can reduce blood uric acid levels and lower the risk of gout.
  • Vitamin C can improve the absorption of iron, which has been poorly absorbed.
  • It boosts immunity by helping white blood cells function more effectively, which ultimately strengthens your skin’s defense system and helps wounds heal faster.
  • Vitamin C decreases the severity of cold and flu attacks.
  • Vitamin C helps in boosting your metabolism, and thus keeps your weight in check.
  • It helps in protecting and healing the skin cells, which results in healthy & glowing skin.


Food Sources:

Most of the fruits, vegetables, spices & herbs contain several amounts of Vitamin C.

Fruits which have the highest sources of Vitamin C include:

  • Cantaloupe
  • Citrus fruits like orange and grapefruit & their fresh juices
  • Kiwi fruit
  • Mango
  • Papaya
  • Pineapple
  • Strawberries, raspberries, blueberries, and cranberries
  • Watermelon

Vegetables which have the highest sources of Vitamin C include:

  • Broccoli, Brussels sprouts, and cauliflower
  • Green and red peppers
  • Spinach, cabbage, and other leafy greens
  • Sweet potatoes
  • Tomatoes and tomato juice

Spices & Herbs which have the highest sources of Vitamin C include:

Nuts which have the highest sources of Vitamin C include:

  • Walnuts
  • Pistachio
  • Pecans
  • Hazelnuts


Dietary Reference Intakes for Vitamin C:


  • 0 to 6 months: 40* milligrams/day (mg/day)
  • 7 to 12 months: 50* mg/day


  • 1 to 3 years: 15 mg/day
  • 4 to 8 years: 25 mg/day
  • 9 to 13 years: 45 mg/day


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


  • Men age 19 years and older: 90 mg/day
  • Women age 19 years and older: 75 mg/day
  • Pregnant women: 85 mg/day
  • Breastfeeding women: 120 mg/day


Most individuals get enough Vitamin C from their daily food, but some people lack this nutrient, and so they have to special care and consult their Doctor. These individuals include:

  • Smokers and passive smokers
  • People with limited food variety
  • Infants who consume evaporated or boiled milk
  • People with malabsorption 
  • People with some chronic diseases

Smokers or those who left smoking at any age should increase their daily intake of vitamin C an additional 35 mg per day. If there is more Vitamin C in your body than necessary then your body automatically stores some in case of deficiency, and the leftover vitamin leaves the body through the urine. 

There are many supplements available for Vitamin C, but you should try to incorporate as much as possible in your daily diet so that you will not face problems in the future. If you intake the above-mentioned food regularly there will be no need for the supplements. But if you have deficiency than you should definitely have supplements after consulting your Doctor. 

Moreover, remember to always have fresh food, be it a fruit, vegetable, spice, or herbs. And for fresh & authentic Indian spices, you should visit Vasant Masala's Online Masala Store. We are one of the oldest & best spice manufacturers in Gujarat.