Vitamin C – Benefits, Facts, Vitamin C Deficiency & Side Effects

Vitamin C


Vitamin C’s a vitamin that is water-soluble and extremely necessary for the normal development and growth.

All vitamins that are Water-soluble will dissolve when placed in water. Whatever amount of this vitamin is leftover within the body will be excreted by the body in the form of urine. This means that one needs a constant supply of this vitamin in his/her daily diet.


Vitamin C’s necessary for the development and restoration of tissues inside all the parts of a human body. It’s essential to shape collagen, an essential protein that is used to build skin, tendons, scar tissues, the blood vessels, as well as ligaments. Vitamin C’s necessary for healing wounds, in addition to mending and preservation of bones, cartilage, as well as teeth.

Vitamin C’s one of among several antioxidants. Beta-carotene and Vitamin E are the other 2 recognized antioxidants. An Antioxidant is a nutrient that blocks several of the damages caused by the free radicals that are spin-offs which result when the body transforms food to energy.

Buildup of such by-products, in due course, is mainly accountable for aging procedure and can add to the expansion of a variety of wellbeing conditions for example cancer, heart ailment, and scores of inflammatory circumstances such as arthritis. Furthermore, Antioxidants aid in reducing the damages to one’s body attributable to pollutants and toxic chemicals, for example cigarette smoke, etc.

Our body doesn’t create vitamin C by itself, nor does the body store it. It’s therefore essential to take in abundance of food that contains vitamin C, in the daily diet.

Vitamin C- Facts

  • Vitamin C’s a vitamin that’s water-soluble; crucial on everyday basis for one’s body.
  • The key micronutrient that boosts up one’s immune system; it can’t be stored within the body similar to the other vitamins that are fat-soluble (like A, E, D, & K).
  • Ascorbic acid’s used as food preservative as it’s reasonably priced and it doesn’t meddle with the flavor of food that’s processed. This determines adequate delivery of vitamins into one’s body by means of food that’s processed.
  • Raw vegetables and fruits must be consumed as and when possible. They must be refrigerated inside air-tight containers.
  • This vitamin is effortlessly washed out throughout preparation of food and its storage. Therefore, care must be taken when you are chopping, boiling and cooking the food in order to evade aggrandizement of a specific process.
  • The amount of Vitamin C’s extremely high in the majority foods; therefore processed foodstuff still has potential to guarantee the daily-recommended delivery of vitamin C.
  • If you cook soda, it destroys the Vitamin C because of its alkalinity.

 Vitamin C- Functional Benefits

  • Ascorbic acid plays an essential role in the collagen synthesis which strengthens blood vessels, bones and ligaments.
  • It takes steps against the free radicals through its oxidant- defiant properties and as a result aids in preserving and repair of tissues in the body.
  • Essential for healthy teeth and gums.
  • Aids in the emission of the adrenal hormones
  • Augments calcium and iron absorption
  • Efficient antiviral agent
  • Takes steps in improving immunity and fighting against infections
  • Puts off arteriosclerosis
  • Lowers cholesterol

Facts Regarding a Vitamin C Deficiency

Placid deficiencies source fatigue, swollen gums, lack in energy, and nose bleeding. A fatal ailment attributable to unpleasant deficiency of Vitamin C is Scurvy. It takes in account the subsequent symptoms:

  • Easy bruising
  • Skin hemorrhages
  • Loose teeth
  • Joint soreness and swelling
  • Bleeding gums
  • Dry skin
  • Delayed injury healing
  • Hair loss
  • Chronic anemia

Sources of Food:

All vegetables and fruits contain a little quantity of vitamin C. Food that tends to be a high source of vitamin C includes green peppers, turnip greens, strawberries, tomatoes, citrus fruits plus juices, broccoli, and additional leafy greens, white and sweet potatoes, as well as cantaloupe.

Other outstanding sources consist of watermelon, papaya, mango, brussels sprouts, winter squash, cauliflower, cabbage, red peppers, cranberries, pineapples, raspberries and blueberries.

Side Effects:

Toxicity from Vitamin C is extremely rare, since the body can’t store this vitamin. Nevertheless, an amount higher to 2,000 mg/day is not suggested because such elevated dosage can cause diarrhea and stomach upset.

Insufficient vitamin C could initiate symptoms and signs of a deficiency, like:

  • Gingivitis (swelling of gums)
  • Dry, splitting hair
  • Scaly, Rough, dry skin
  • Bleeding gums
  • Easy bruising
  • Decrease in wound-healing pace
  • Weakening of tooth enamel
  • Nose bleeding
  • Anemia
  • Decrease in capability to fight any infections
  • Inflamed and sore joints
  • Possible gain in weight because of slow metabolism

Vitamin C deficiency that is harsh is recognized as scurvy that mostly affects malnourished, older adults.


The finest way to obtain the everyday requirement of important vitamins, like vitamin C, comes from eating a reasonable diet that holds a mixture of foodstuffs.

Vitamin C must be consumed on a daily basis because it’s not a fat-soluble compound and, as a result, can’t be stocked up for later on usage.

At the Institute of Medicine, The Food and Nutrition Board advise the subsequent quantity for vitamin C:

Children and Infants

  • 0 to 6 months – 40 milligrams per day (mg per day)
  • 7 to 12 months – 50 mg per day
  • 1 to 3 years – 15 mg per day
  • 4 to 8 years – 25 mg per day
  • 9 to 13 years – 45 mg per day


  • Girls 14 to 18 years – 65 mg per day
  • Boys 14 to 18 years – 75 mg per day


  • Men aged 19 years and 19 plus – 90 mg per day
  • Women aged 19 year and 19 plus – 75 mg per day

Pregnant women or women who’re breastfeeding in addition to the women who smoke require higher quantities. Ask your medical practitioner what’s the best amount for you.

Deficiency of Vitamin C

Nowadays deficiency of Vitamin C is seen very frequently even in the developed and richer countries. Most likely this dearth will not result in scurvy (a classic ailment due to vitamin C insufficiency), but several people build up mild shortage and in particular during spring time.

The body can’t store this vitamin so you should replenish it frequently with food. The finest natural resources of Vitamin C are fresh vegetables and fruits, but vitamin C’s very unbalanced and effortlessly destroyed throughout cooking procedure and storing period. As a result our daily diet frequently is the primary cause why we are short on vitamins within our body.

In case potato is the key vitamin C supply in your daily diet, then the vitamin levels within your body shall drop during the spring, because during spring the vitamin C concentration in potato is 80% lesser than at the time after it is harvested.

Symptoms of a Vitamin C Deficiency consist of:

  • Teeth Loosening,
  • Bleeding gums,
  • Easy bruising,
  • Low confrontation against colds and infections,
  • Poor injury healing,
  • Irritability,
  • Hair loss,
  • Joint paints,
  • Depression,
  • Feeling short on energy.

Vitamin C Deficiency- Causes

A reduced diet’s the key reason for a vitamin C deficiency within the body. Fast, handy food is usually short on nutrients, and in case you’re depending on that sort of foodstuff, you might develop lack of vitamin C as well as other nutrients. Fresh vegetables and fruits are richest in natural source of vitamin C.

Birth control medication and medication for instance aspirin, anticoagulants antidepressants, analgesics … might reduce the blood level of vitamin C in your body. Large dose of aspirin might source you to wash out more of vitamin C.

Sickness, stress, running a fever along with toxic exposures (for example cigarette smoke, etc.) raise your requirement for vitamin C.

Smoking and alcohol gravely deplete your provisions of vitamin C within the body. Smokers have a tendency to show lower exploitation of vitamin C along with lesser storage and more excretion as compared to a non-smoker. Smokers require twice the amount of vitamin C ingestion as compared to a non-smoker in order to maintain similar blood levels.

Meager digestion can lead to the dearth of vitamin C, since your body cannot appropriately absorb food which you’re eating and then soak up its helpful nutrients like C vitamins.

Guidelines to Avert a Vitamin C Shortage

  • On a daily basis eat fresh vegetables and fruits as they are among the richest resources of vitamin C.
  • Make use of cooking techniques that will conserve vitamin C within your food.
  • Evade long period of storage when it comes to vegetables, juices and fruits and drink or eat them when they are fresh.
  • Aim to stay away from smoking and consuming alcohol as it decreases the vitamin absorption.
  • Use vitamin supplements in case you feel your daily diet isn’t providing requisite quantity of vitamin C.

Vitamin C’s extremely sensitive when it comes to light, temperature and air. This is why the concentration of vitamin C within our foodstuffs depends upon how long back it was bought, how it’s been stored, and how it’s been prepared.


Vitamin C’s an essential form of antioxidant vitamin which plays the main role of protecting the body.  It’s also recognized as an ascorbic acid.

Vitamin C’s been the topic of further scientific research, hype and scrutiny.  It’s been asserted to thwart or treat countless disorders and ailments.

The human body can’t build vitamin C, so it relies wholly on the intakes from daily diet along with supplements.  Ingestion requirements differ greatly from one person to another and in the same individual, depending upon his/her health condition and age.

Vitamin C’s easily washed-out by freezing, air, water, and mainly by cooking.  Around 25 to 50% of this vitamin volume in foods can be mislaid by freezing or thawing or cooking.  Reheating and canning causes doubly, equal to 2/3, of it to be mislaid.

Vitamin C Health Benefits:

Treacherous free radicals keep on releasing in our body as a by-product when food is converted into energy, when we struggle off all toxic effect of treatment drugs, anxiety, and pollutants such as pesticides, car exhaust, cigarette smoke, radiation and UV rays.

Free radicals source oxidative pressure to the cells and injure them. The free radicals which build up inside our body ultimately are the key reason for aging, and add to an entire log of ailments associated with oxidative stress, for instance cancers, diabetes, cardiovascular diseases arthritis and cataracts.

Antioxidants take part in a very important responsibility as they obstruct such injury by the free radicals, as well as counteract them. Vitamin C’s one among the most essential antioxidants.

Functions and Benefits of Vitamin C:

  • Plays important part in the immune system functioning of the body as it fuels creation of interferon plus antibodies which battle bacteria as well as viruses to guard against all infections plus illnesses.
  • Potent antioxidant which defends against injury from toxic pollutants and substances, and from the free radicals which speed up process of aging and are fundamentally accountable for degenerative sickness for example cardiovascular disease, cancer, cataracts, and inciting disorders for example arthritis.
  • Aids in preventing cancer by jamming the creation of cancer-leading nitrosamines  that add to risks of cancer, in particular those in digestive system
  • Required to build collagen, protein essential for shaping and repairing of the blood capillaries plus connective tissues for instance cartilage, skin, ligaments, bone and tendons with forming scar tissue to heal wounds
  • Desirable for a healthy skin, gums and teeth in addition to bone growth
  • Necessary for curing wounds
  • Aids the body to absorb iron required to construct rbcs
  • Has been established to reduce level of the low-density lipoprotein or “bad” cholesterol plus raising level of the high density lipoprotein or “good” cholesterol.

Additionally, illnesses that lead to elevated fever or swelling, surgery, extended high alcohol use, smoking, pollutants, oral estrogen, burns, antibiotics, barbiturates, steroids and aspirin, tend to reduce vitamin C and that means a superior ingestion is required.

Vitamin C’s necessary for collagen synthesis.  The typical vitamin C deficit indication is scurvy, when the body ends manufacturing collagen and therefore falls apart – all joints fail because of collapse of cartilages and tendons, teeth fall, gums ulcerate, blood vessels burst open, the immunity system deteriorates.  A person can die in a severe case.

Symptoms of a Vitamin C Deficiency:

  • Frail blood capillaries which cause easy bruising along with small blood loss spotting around the hair follicles plus underneath the skin (that emerge as pink marks on skin)
  • Inflamed or sore bones or joints
  • Fractures and wounds that heal very slowly
  • Nose bleeds
  • Bleeding, spongy or swollen gums (gingivitis)
  • Teeth decaying easily because of weak tooth enamel and then falling off
  • Brittle and dry hair
  • Rough, scaly and dry skin
  • Anemia
  • Exhaustion or weariness or weakness in muscle
  • Loss in desire for food
  • Vulnerability to infections and colds, in particular lung-related infection
  • Atherosclerosis/Arteriosclerosis (narrowing and hardening of arteries)
  • Weight gain because of slower metabolism

About the Author


  1. Thank you very much for all the detail informations in this document. I was in high deficiency of this vitamin for more than 30 years. I can’t get enough support from doctors until now. My head hair is dry, hard and brittle. It starts losing before 12 years. But I was not lucky to get a doctor who identifies and help me. Now I am trying to gather informations from internet and treat myself. This website gives me vast explanation and knowledge almost about all my health problems. So I like to thank you from my heart. Please keep it up.

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