When it comes to health, vitamin C, also known as ascorbic acid, may not get a lot of attention, but its importance is undeniable. Despite this, it’s one of the most common nutrient deficiencies in the world.

The reason behind this is that your body doesn’t produce or store vitamin C. Any excess is simply flushed out. This means you need to get an adequate amount every day to ensure you’re reaping all the benefits.

Why is Vitamin C So Important?

Vitamin C plays an essential role in many bodily functions. From your skin to your bones, almost every part of you relies on this essential nutrient to stay strong and healthy.

The main benefits are as follows-

It Protects Against Chronic Illness

As a powerful antioxidant, vitamin C shields your cells from damage caused by harmful free radicals. These toxins are produced both internally (through natural processes like aging and metabolism) and externally (from sources like pollution, radiation, and UV light). The damage caused by free radicals can result in the development of chronic conditions like cancer, heart disease, and arthritis.

It Strengthens Your Immune System

Your immune system depends on white blood cells to fight off infections, bacteria, and viruses. Vitamin C is vital for ensuring your body produces the right amount of these cells and that they function properly.

While taking a vitamin C supplement won’t necessarily prevent you from catching a cold, research shows that a daily intake of 100 to 200 mg can build a strong immune system. Regular supplementation may also slightly reduce the duration and severity of cold symptoms. However, there’s no conclusive evidence that taking large doses once you’re already sick will help.

It Supports Collagen Production

Without vitamin C, your body can’t produce collagen, the most abundant protein in your body. Collagen is essential for strengthening and repairing your skin, bones, cartilage, tendons, ligaments, and blood vessels.

Vitamin C also acts as an antioxidant, protecting the collagen you already have. As you age, the body’s natural collagen production decreases. Without enough of it, you can lose elasticity and strength, and your body’s ability to heal quickly is impaired.

How Much Vitamin C Do You Need?

The recommended daily intake of vitamin C varies depending on age and life stage. In general, adult women should aim for at least 75 mg daily, while men should get 90 mg. It’s important to limit your intake to less than 2,000 mg, as excessive amounts can lead to diarrhea, nausea, and stomach cramps.

Certain factors may increase your need for vitamin C, such as

• Chronic health conditions, including some cancers, kidney disease, or severe nutrient malabsorption issues.
• A restricted diet with limited food variety.
• Pregnancy or breastfeeding, which requires extra nutrients to support the baby’s health.
• Smoking or exposure to secondhand smoke, which can result in more cellular damage.

A daily intake of less than 10 mg can lead to a deficiency and a high risk of developing scurvy. Early signs of a vitamin C deficiency include fatigue, inflamed gums, joint pain, and poor wound healing. A multivitamin can help ensure you’re getting the recommended daily amount.

The Best Natural Sources of Vitamin C

Most people can get all the vitamin C they need from food, either naturally or through fortified products. All fruits and vegetables contain some vitamin C, but the following have the highest amounts-

• Broccoli, and cauliflower
• Citrus fruits and juices
• Green and red bell peppers
• Kiwi
• Mangos
• Spinach and leafy greens

Since vitamin C also helps with iron absorption, it’s a good idea to eat foods containing both nutrients together. Try adding citrus salsa to seafood or topping a spinach salad with strawberries, orange slices, or bell peppers.

In the end, the best way to get the nutrients your body needs is by eating a healthy diet rich in whole foods.

If you have any questions about your nutrient needs, speak with your nutritionist.