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Importance of Vitamin C

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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 StageRecommended Amount
Birth to 6 months40 mg
Infants 7–12 months50 mg
Children 1–3 years15 mg
Children 4–8 years25 mg
Children 9–13 years45 mg
Teens 14–18 years (boys)75 mg
Teens 14–18 years (girls)65 mg
Adults (men)90 mg
Adults (women)75 mg
Pregnant teens80 mg
Pregnant women85 mg
Breastfeeding teens115 mg
Breastfeeding women120 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
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