Vitamin C keeps the immune system healthy, helping treat infections, viruses, and other conditions. Although research has not proven that vitamin C prevents the common cold, it can help people recover more quickly, and it may reduce the severity of the virus
Vitamin C is a water soluble vitamin that helps with everything from iron absorption to collagen production. Unlike certain other vitamins, vitamin C can’t be made in the body, but it can be found in a wide range of foods, mostly fruits and vegetables. It can also be taken in supplement form.
What are the benefits of gain Vitamin C?
- Can improve the skin health
- May help manage high blood pressure
- May lower your risk of heart disease
- Helps prevent iron deficiency
- Boosts immunity
- Protects memory and thinking as you age
How much vitamin C do I need?
The amount of vitamin C you need each day depends on your age. Average daily recommended amounts for different ages are listed below in milligrams (mg).
| Life Stage | Recommended Amount |
| Birth to 6 months | 40 mg |
| Infants 7–12 months | 50 mg |
| Children 1–3 years | 15 mg |
| Children 4–8 years | 25 mg |
| Children 9–13 years | 45 mg |
| Teens 14–18 years (boys) | 75 mg |
| Teens 14–18 years (girls) | 65 mg |
| Adults (men) | 90 mg |
| Adults (women) | 75 mg |
| Pregnant teens | 80 mg |
| Pregnant women | 85 mg |
| Breastfeeding teens | 115 mg |
| Breastfeeding women | 120 mg |
What happens if vitamin C is low?
- fatigue,
- depression
- connective tissue defects ( gingivitis, petechial, rash, internal bleeding, impaired wound healing
- Skin spots caused by bleeding and bruising from broken blood vessels
- Swelling or bleeding of gums, and eventual loss of teeth
- Hair loss
How can we get Vitamin C?
Fruits and vegetables are the best sources of this vitamin.
- Citrus (oranges, kiwi, lemon, grapefruit)
- Bell peppers
- Strawberries
- Tomatoes
- Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
- White potatoes