Vitamins and minerals play very important role in human body to grow and work properly.  Vitamin C is an important health ingredient. Water soluble Vitamin C is essential for normal growth of human body. It is also known as ascorbic acid. It grants a number of important health benefits and make the body fit to function well. It also assists in preventing many diseases, improving immune system of body, avoid inflammation etc.

Human body can neither make vitamin C on its own nor can store vitamin C. Its deficiencies can lead to continuous tiredness along with various problems including gum disease, hair loss, etc. Since it is water-soluble, surplus amounts of the vitamin C depart the body through the urine. You need regular intake of vitamin C to maintain the proper growth of body.

Functions – Vitamin C

The immune system is strongly influenced by the intake of nutrients. Vitamin C plays a huge role in maintaining a healthy lifestyle, and preventing disease. The most important role of vitamin C in human body is to support a healthy immune system.

It plays an important role of defense against infections such as common cold. It is a great antioxidant. It neutralizes harmful free radicals, pollutants and toxins. vitamin C can generate other antioxidants such as vitamin E. It plays important for the synthesis of collagen which is required to give structure to bones, muscles, vascular tissues, ligaments etc. It is also essential for the healing of burns and wounds.

Consuming vitamin C rich food can reduce the risk of developing cancer. It is also proving to be friendly to the arteries and heart. It also protects against heart attacks and strokes.

It is important for maintaining healthy gums, Improving eye-vision, asthma, eczema, and hay fever. It is also useful in reducing effects of sun exposure, such as sunburn or redness. It is also helpful in maintaining blood sugar in diabetes patients. It is also helpful good for Iron absorption in the body.

So vitamin C insufficiency leads to decline in resistance against certain pathogens in human body whilst a higher intake enhances numerous immune system parameters.

Conclusion is that it is very important to incorporate plenty of vitamin C-containing food items in your daily diet.


There are many fruits and vegetables rich in vitamin C.

Fruits with the highest sources of vitamin C include:

Citrus fruits( orange, lemon and grapefruit), Strawberries, raspberries, blueberries, cranberries, Cantaloupe, Kiwi, Mango, Papaya, Pineapple, Watermelon etc

Vegetables with the highest sources of vitamin C include:

Broccoli, Brussels sprouts, Tomatoes, Cauliflower, Green and red peppers, Spinach, cabbage, turnip greens, and other leafy greens, Sweet and white potatoes etc.

Storing for a long period or cooking of vitamin C rich food items may trim down the content of vitamin C. Go for microwaving or steaming to lessen cooking losses. Raw fruits and vegetables are the best source of vitamin C.

Side Effects

Limited intake of vitamin C has very rare side effects. The reason for this is that the body cannot store it for longer time. However excess intake may lead to diarrhea or stomach upset.

Deficiency of Vitamin C can lead to slowed metabolism, Anemia, bleeding in gums, nose bleeding, rough and dry skin, swollen & pain in joints, dry and split hairs etc. A stage of severe deficiency of vitamin C is known as Scurvy which leads to bleeding under the skin, spongy and bleeding gums and severe weakness.


Requirement of each vitamin in your body depends on your age & gender. Illness, pregnancy are other important factors. Pregnant or breastfeeding women needs to consume more Vitamin C. The people who have the habit of smoking also need to consume higher amount of vitamin C.

Vitamin C is one of the most widely taken nutritional supplements. It is available in a variety of forms – tablets, drinks, capsules etc.