Jun 15, 2023

What is Vitamin-C ? vitamin-c

Ascorbic acid, which is also known as vitamin C, is a water-soluble vitamin that cannot be stored in the body and must be obtained through diet.

Role of Vitamin-C :

Collagen is a type of protein required by many tissues, including the skin, tendons, ligaments, blood vessels, bones, and cartilage. Vitamin C is crucial for the body’s manufacture of collagen. It is well known for its part in the growth and repair of tissue.

Furthermore, vitamin C is an antioxidant that can aid in scavenging free radicals from the body. This is crucial since the accumulation of free radicals in the body over time is linked to increased ageing and diseases including cancer, heart disease, and arthritis.

Additionally, it aids in the prevention of several potentially fatal conditions like scurvy and might shorten the duration of cold symptoms.


Vitamin C deficiency causes tissues to break down because it prevents the manufacture of collagen from continuing and replacing the lost collagen.

Legs in particular are affected by muscle pain

aching joints


cutaneous rashes

Gums that are swollen and may be bleeding


Even while scurvy and its accompanying symptoms are rare in modern civilization, they are more common in certain populations that have limited access to fresh produce. Elderly, drug-dependent, or low-income individuals are more susceptible to suffering.

Consuming high dose of Vitamin-C :

Since vitamin C is a water-soluble vitamin and is eliminated in the urine when consumed in excess, eating large amounts of it is not thought to pose a serious health risk. However, large doses (more than 2000 mg per day) may result in symptoms like:





Iron from diet is more readily absorbed when vitamin C is present. While in some groups this may be advantageous, hemochromatosis patients should avoid vitamin C supplements since they are more likely to have an iron overload.

The newborn could develop rebound scurvy after birth as a result of the mother’s decreased vitamin C consumption, hence pregnant women should not be recommended to take high doses of vitamin C.

Natural sources of Vitamin-C :

Several fresh fruits and vegetables, such as: contain vitamin C.sources of vitamin-c

Brussels sprouts and broccoli
Naked kiwi
slender leaves
Mango, Orange
Papaya, Peppers
Pineapple ,Potatoes
Squash, Watermelon

Vitamin-C increase beauty :skin benefits

Vitamin C has been shown in a few clinical tests to reduce wrinkles. According to one study, using a vitamin C formulation on a daily basis for at least three months reduced the visibility of both fine and noticeable wrinkles on the face and neck while also enhancing the texture and look of the skin.

What dose of vitamin C do I require?

All of the vitamin C you require should be available in your everyday diet.

daily dose of vitamin C

age 0 to age 6                                                          40 mg
7–12 months                                                            50 mg
1-3 years                                                                  15 mg
8 and 4 years old                                                      25 mg
ages 9 to 13                                                              45 mg
(Females) 14 to 18 years old                                     65 mg
(Men) 14 to 18 years of age                                      75 mg
14 to 18 years of age (when pregnant)                     80 mg
14 to 18 years old (if nursing)                                  115 mg
(Women) 19 years of age or older                            75 mg
Males aged 19 or older                                             90 mg
19 years of age or older (when pregnant)                85 mg
19 years of age or older (breastfeeding)                  120 mg