5 Health Benefits and Sources of Vitamin C

Vitamin C Sources

There are a number of common sources of Vitamin C we intake in our day to day life unknowingly so it is practically impossible to be deficient in this nutrient.

However there have been some breakthrough discoveries about the amazing health benefits of Vitamin C. It is one of the most effective health nutrients that boosts the immune system, benefits cardiovascular health, prenatal health problems and is also an anti-aging agent.

A recommended amount of Vitamin C intake is 65 to 90 milligrams (mg) a day for adults. However, if you are not having enough fruits and vegetables in a day, you should take a Vitamin C supplement to add on to your daily nutrient intake.


Sources of Vitamin C :

There are a number of sources of Vitamin C in our daily diet. Take a look –

  • 1 cup of Orange juice: 97mg
  • 1 cup of cooked  Broccoli: 74mg
  • 1/2 cup of Green pepper: 60mg
  • 1/2 cup of Red pepper: 95mg
  • 1 medium Kiwi: 70mg
  • 1 cup of Tomato juice: 45mg.


Health Benefits of Vitamin C:

1. Helps in Nutrients absorption

It is responsible for the development and repair of body tissues. It is involved in collagen formation, heals wounds, absorbs iron and maintains the teeth, bones and cartilage.


2. Rich in Antioxidant 

Vitamin C is an antioxidant that prevents damage to our organs caused by free radicals, pollutants, cigarette smoke and toxic chemicals. Free radicals are worse for our body as they develop a number of serious health conditions like heart disease, arthritis and even cancer.


3. Stress Buster

Vitamin C is shown to have a positive effect on stress. Anxiety and stress weakens the immune system and Vitamin C is a stress booster. A researcher Moyad also adds that “because vitamin C is one of the nutrients sensitive to stress, and [is] the first nutrient to be depleted in alcoholics, smokers, and obese individuals, it makes it an ideal marker for overall health.”


4. Increases Immunity

Vitamin C strengthens the immune system making your body resistant against certain pathogens. It also fights off infections and allergies.


5. Anti ageing

Vitamin C also works against skin aging. Its benefits have been extensively explored in beauty and skincare. It is said to affect external cells too thereby preventing skin cells from premature aging and keeping it looking young and fresh. Vitamin C serums are said to have repairing properties on wrinkles, fine lines and dull looked aged skin.


Try and include enough Vitamin C in your diet but within a limit of 2000 mg per day as an overdose can lead to health problems like diarrhea or nausea.


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