Vitamin C – Sources, Benefits And Precautions

As we all know that everybody needs a lot of essential nutrients including protein fats carbohydrates and vitamins. These components play an essential role in the health and development of the body. Vitamin C is also one of the most important vitamins in our daily life and has many health benefits.

Vitamin C

Vitamin C and Its Benefits

Vitamin C is also known by another name L Ascorbic acid. This Ascorbic acid is a water-soluble vitamin naturally produced by some food. In addition to this it is also present in some dietary supplements.

Vitamin C is mostly used for the skin as it has antioxidant properties which make the skin look younger and more beautiful. Vitamin C is required for a lot of biochemical reactions taking place inside the body and is also involved in the biosynthesis of collagen which is an essential component of our skin.

It is also involved in the metabolism of some proteins and fats. In addition to this, vitamin C is a well-known component acting as a physiological antioxidant and produces some other important antioxidants such as Alpha-tocopherol also known as Vitamin E.

Further research is still going on to check if this natural antioxidant has the power to delay or reduce the chances of cancers and some other diseases. It also plays a vital role in enhancing our immunity strength and improves the ability to absorb plant-based iron.

Let’s dig into the deep detail about vitamin-C AKA L ascorbic acid.

Recommended intakes

To lead a healthy life, it is necessary to take every biological component in appropriate portions and dosages. Dietary Reference Intakes (DRIs) have already recommended the daily required intakes of vitamin C and some other nutrients.

As per recommendation, a healthy adult needs to include 75-90mg of vitamin-c in the diet. This will help the body achieve its desired health goals. However, people having the habit of smoking must include almost 35mg of ascorbic acid.

Sources of Vitamin C

Vitamin c is one of the most common vitamins that is being used by numerous people for health goals nowadays. It has a lot of health benefits which makes it one of the best biological nutrients. Numerous sources of vitamins make it easy for us to get every possible benefit from them.
Some important sources for vitamin c are listed below:

⦁ Food

Food is a top-notch source of ascorbic acid. There are a lot of fruits and vegetables which provide the complete nutrition benefit of Vitamin C. According to the research, Potatoes, citrus fruits, tomatoes, and tomato juice contribute most as the source of Vitamin C. In addition to this, Kiwi, bell peppers, broccoli, strawberries, lemon, and cantaloupe are good sources.

Although grains and beans do not have natural vitamin c, some cereal breakfasts add vitamin c as a major ingredient. So, we can obtain some of its percentages from these breakfasts also. As we know Vitamin c is a water-soluble nutrient, and its excess cooking or prolonged storage may destroy its nutritional benefits.

The best way to obtain all the nutrients of vitamin c from mentioned food is to consume them raw. In this way, the vitamin is not destroyed by heat or excess storage. Luckily, most vitamin C-containing foods can be consumed raw, and do not essentially need cooking. A considerable amount of vitamin c can be obtained from consuming varied fruits and vegetables a day.

⦁ Dietary supplements

Vitamin C is not only limited to natural food, but it is also present in some supplements. The supplements containing vitamin C are in the form of ascorbic acids. In the market, numerous such supplements can help the body to meet its vitamin C needs and requirements.

Vitamin C’s form other than ascorbic acids is sodium ascorbate, mineral ascorbate, calcium ascorbate, and many more. However, the best supplemental source of vitamin C is in the ascorbic form.

Effects of vitamin C deficiency

Like other essential nutrients, deficiency of vitamin C also has some health hazards. Acute deficiency can lead to several diseases such as Scurvy, joint pain, hyperkeratosis, and ecchymoses. These diseases consequently lead to depression and a lack of peace. So, to stay healthy, it is necessary to meet vitamin C needs.

Risks and precautions for vitamin C

Vitamin C is a very vital nutrient and everyone should consume it properly. Anyhow, there are some risks and hazards of taking vitamin C if you have some health condition.

⦁ During pregnancy, It is safe not to use excess amounts of Vitamin C.
⦁ If you have any Coronary disease, It is important to take recommendations before taking vitamin C supplements as those supplements can trigger the health condition.
⦁ Passive smokers face a lot of health hazards due to their smoking problems, so it is important to see a doctor before starting a vitamin c supplement. Such people should consume vitamin C as prescribed by doctors.


Vitamin C is a great nutrient for health. It has numerous benefits related to health and helps to treat many diseases such as cancer. However, one should opt for the limited quantity of vitamin C prescribed by the doctor.