About Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a key role in immune function and skin health.
It is also an antioxidant that helps protect cells from damage.
Why Is Vitamin C Important?
Vitamin C supports immunity, helps produce collagen, and improves iron absorption from food.
Benefits of Vitamin C
- Supports immune system
- Helps collagen production (skin, joints)
- Improves iron absorption
- Acts as antioxidant
- Supports skin health
Foods Rich in Vitamin C
- Oranges
- Strawberries
- Kiwi
- Bell peppers
- Broccoli
- Pineapple
- Lemons
Top 3 Foods Highest in Vitamin C
- Bell Peppers – extremely high in vitamin C
- Kiwi – one of the richest fruits in vitamin C
- Oranges – popular and easy source
Vitamin C Daily Intake
| Group | Recommended Daily Intake |
| Adult Men | 90 mg |
| Adult Women | 75 mg |
| Children | 15–45 mg |
Vitamin C Deficiency Symptoms
- Weak immune system
- Fatigue
- Bleeding gums
- Slow wound healing
- Dry skin
Vitamin C Overdose Risks
- Stomach upset
- Diarrhea
- Kidney stones (very high doses)
Vitamin C Supplements
Supplements may help if dietary intake is low or during illness.
Most people can meet their needs through fruits and vegetables.
Related Vitamins and Minerals
FAQ
What happens if I don’t get enough vitamin C?
Deficiency can cause fatigue, weak immunity, and gum problems.
Can I get vitamin C from food only?
Yes, fruits and vegetables provide enough for most people.
Is vitamin C good for immunity?
Yes, it helps support the immune system.