Vitamin C or Ascorbic acid- Health benefits, For skin, hair, Sources, Deficiency, Scurvy, Diseases, Dosage, Side-effects.

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Hello everyone, I am sharing information about glowing and immunity builder nutrients: vitamin C or ascorbic acid.

Three oranges which is great source of vitamin c and ascorbic acid with one small white flower

What is Vitamin c or ascorbic acid?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin, which means our body can’t store this vitamin for the future. It can come out through urine and sweat from the body, so you must take this vitamin’s dose daily.

Health benefits of vitamin c or ascorbic acid:

  • Vitamin C or ascorbic acid boosts our body’s collagen production, improving the quality of our hair, skin, muscle, and other tissues. People with a lower vitamin C may experience slower wound healing because their bodies will not produce collagen in the required amount.
  • Vitamin C helps in the absorption of iron. People with lower levels of vitamin C may experience iron deficiency.
  • Vitamin C is also an immunity builder vitamin. That boosts the production of white blood cells in our body and protects our body from any infection.
  • Some studies prove that Vitamin C improves semen quality. Taking the required vitamin C daily will increase sperm motility and sperm count.

But you must remember that vitamin c can only shorten the time of illness. If you start taking vitamin C when you already have cold symptoms, It doesn’t affect your cold.

Fruits and vegetable sources of food That are rich in vitamin C:

One full cantaloupe and one is cut in two pieces with 5 slices of cantaloupe which is a great source of vitamin c or ascorbic acid
  • Citrus fruits such as oranges.
  • Broccoli.
  • Cauliflower.
  • Kiwi
  • Papaya.
  • Sweet potato
  • Strawberries.
  • Tomatoes.
  • Red, Green, and Yellow bell pepper.
  • Guavas.
  • Lemon.
  • Brussels sprouts.
  • Lychees.
  • Pears.
  • Cantaloupe.
  • Raspberries.
  • Blueberries.
  • Cranberries.
  • Watermelon.
  • Mango.
  • White potatoes.
  • Cabbage.
  • Turnip greens. (Shalgam sag)
Lots of small red cranberries which is a great source of vitamin c or ascorbic acid

Info about vitamin C or Ascorbic acid:

  • You don’t have to overcook the food because the more it is cooked, the less vitamin C it contains.
  • Always eat fresh fruits and vegetables instead of stale ones because those carry more vitamin C.
  • Always try to eat raw fruits over juices because fruits contain more vitamin c or ascorbic acid.
  • If possible, always try to eat baked food instead of fried.

People who require more vitamin c or Ascorbic acid:

Lots of small green color brussels sprouts which is good source of vitamin c or ascorbic acid
Brussels Sprouts
  1. People who live in a polluted environment like Delhi.
  2. People who do smoking or consume alcohol should take 40 – 50mg of extra vitamin C than their daily requirement.
  3. People who have any medical condition need a higher amount of vitamin C for recovery.
  4. At the time of breastfeeding, women require some extra amount of vitamin C.

Symptoms of Deficiency of vitamin C and scurvy:

  • Slowly healing wounds.
  • Dry, damaged skin.
  • Painful swollen joints.
  • Bleeding gums.
  • Poor immunity.
  • Chronic inflammation.
  • Fatigue.
  • Iron deficiency.
  • Tooth loss.
  • Weak bones.
  • Premature ageing.

Vitamin C prevents diseases:

  • Vitamin C or ascorbic acid reduces the risks of various types of cancer, like colon cancer, lung cancer, and breast cancer. Still, people with chemotherapy should consult a doctor before taking a higher dosage of vitamin C.
  • Antioxidant properties of vitamin c can protect us from the damage of free radicals and reduce the risk of heart diseases.
  • Vitamin c protects us from cataracts and vision loss in our older age.

Meaning and definition of scurvy:

It is a disease caused by vitamin C or ascorbic acid deficiency. It occurs in Senior citizens who do not consume fresh fruits and vegetables.

Skin benefits of vitamin C:

lots of green color turnip leaves which is a good source of vitamin c or ascorbic acid
Turnip Green

Boost collagen:

Vitamin C is a natural collagen booster. Collagen is a protein that improves the quality of your skin. If your body’s collagen production is low, your skin starts losing its elasticity, which leads to fine lines and wrinkles on your face, and you start looking very old. Vitamin C can reverse this effect and make your skin young and healthy.

Keep your skin hydrated:

Vitamin C can lock the moisture of your skin and also prevents moisture loss from your skin. Hydrated skin leads to healthy skin that makes your skin soft and glowing.

Brighten your complexion:

The most popular benefit of vitamin C is brightening your skin. Pollution and ultraviolet rays of the sun damage your skin and snatch the natural glow of your skin. Vitamin C has skin-brightening properties that help your skin to achieve its natural radiance.

Reduces dark spots:

Vitamin C can prevent the excess production of melanin in our bodies. It can fade the dark spots and helps you to achieve an even-toned complexion.


It is a natural skin pigment and is present in both animals and humans. It decides the colour of our skin, hair, and eye. The excess production of melanin leads to a darker complexion. The production of melanin occurs in skin cells called melanocytes.

Fight with free radicles:

Vitamin C is a powerful antioxidant that protects our body from the damage of free radicals and helps our body neutralise their negative impact.

Free radicals:

When our body breaks down food, this process can form toxins in our body and develop a situation like heart disease, cancer, diabetes, etc. The amount of free radicles in your body is high, If you are a smoker and live in a polluted environment.

Hair benefits of Vitamin C or ascorbic acid:

Treats damaged hair:

The formation of free radicles due to an unhealthy lifestyle and environmental factors can make your hair dull, dry, weak, frizzy, and brittle. Vitamin C can fight with free radicles so that you quickly achieve healthy and strong hair.

Fight dandruff:

The formation of free radicles (toxins) on our scalp can clog the scalp’s pores, which leads to dandruff. Vitamin C can remove toxins and prevent our scalp from infection and dandruff.

Help in hair growth.

Hair fall is a common thing for everyone. In that case, Vitamin C works wonders for you because it increases collagen production, a protein for hair. It promotes quality hair by increasing blood circulation in the scalp and makes our hair strong and healthy.

Vitamin C or Ascorbic acid per day dosage:

Category Dosage
(1-8 yrs) 15-30mg
(9-13yrs) 40-50mg
(14-19yrs) 60-75mg
Adult women 75-80mg
Pregnant women 80-90mg
Breastfeeding women 120-130mg

Side effects of vitamin C or ascorbic acid:

  • Diarrhoea.
  • Nausea.
  • Bloating.
  • Cramps in the stomach.
  • Abdominal discomfort.
  • Headache.
  • Vomiting.
  • Insomnia.
  • Heartburn (burning pain in our chest).

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