Also called ascorbic acid, Vitamin C is an essential part of a balanced diet. Read more about the benefits of Vitamin C.

Vitamin C Benefits

Vitamin C is one of the safest vitamins, believed to be a cure for common cold, though there is no proof verifying the same. It is made internally by all the living organisms, with human beings being the only exception. However, since it is widely available in dietary sources, the loss is made up well. Widely used as a food additive, Vitamin C is required for a range of essential metabolic reactions in humans, animals as well as plants. In the following lines, we have provided some more information on the benefits, sources, functions and deficiency of Vitamin C, to help you explore it fully.
  • It provides protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
  • It is beneficial for individuals whose immune system has been weakened due to stress.
  • It is said to reduce the risk of cancer and cardiovascular disease.
  • Studies show that it can help prevent further complications, such as pneumonia and lung infections, in relation to common cold.
  • It is believed that it can help lower the risk of strokes.
  • It can improve macular degeneration and reduce inflammation.
  • Being an antioxidant, it can protect the body against damage caused by harmful molecules, called free radicals.
  • When eaten along with iron, it can improve the absorption of the latter.
  • It helps keep your gums healthy and prevents the occurrence of cataract.
  • It is beneficial in the prevention as well as treatment of scurvy.
  • It proves useful in the treatment of age-related macular degeneration.
  • It has been found to be beneficial in the treatment of arthritis, asthma, allergy, infertility.
Recommended Daily Intake
Age Group
Male (mg/day)
Female (mg/day)
0-6 months 
40 (AI)
40 (AI)
7-12 months 
50 (AI)   
50 (AI)   
1-3 years 
4-8 years 
9-13 years   
14-18 years
19 years and above
  • Indian Gooseberry (Amla)
  • Blueberries
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cantaloupe
  • Cauliflower
  • Citrus fruits like orange
  • Dark leafy greens
  • Green peppers
  • Guava
  • Kale
  • Mango
  • Milk
  • Papaya
  • Peppers
  • Pineapples.
  • Potatoes
  • Raspberries
  • Red peppers
  • Spinach
  • Strawberries
  • Tomatoes
  • Watercress
  • Watermelon
  • Winter squash 
  • Necessary for the growth, development and repair of all body tissues
  • Involved in formation of collagen, absorption of iron, maintenance of immune system and wound healing
  • Required for the maintenance of cartilage, bones, and teeth
  • Responsible for producing collagen, present in your muscles and bones
The following symptoms will be seen in case of deficiency of Vitamin C 
  • Anemia
  • Anorexia
  • Bleeding gums
  • Capillary weakness
  • Deterioration in collagen
  • Easy bruising
  • Frequent infections
  • Lassitude
  • Muscular pain
  • Nosebleeds 
  • Scurvy, in case of severe deficiency
  • Skin hemorrhages
  • Slow healing of wounds
  • Soft gums
  • Swollen gums
  • Swollen or painful joints
  • Weakness

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