Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays many crucial roles in keeping your body healthy. Because it’s water-soluble, your body doesn’t store it — you need to get it regularly from food or supplements.
Here’s what Vitamin C does for you:
- Powerful antioxidant: It helps protect your cells from damage caused by free radicals (unstable molecules that can harm your body).
- Supports immune function: It boosts your immune system, helping your body fight off infections and illnesses.
- Collagen production: Vitamin C is essential for making collagen, a protein that helps keep your skin, blood vessels, bones, and cartilage strong and healthy.
- Wound healing: Thanks to its role in collagen production, it helps heal cuts and wounds faster.
- Improves iron absorption: Vitamin C helps your body absorb iron from plant-based foods, which is important for preventing anemia.
- Supports brain health: It helps in the production of neurotransmitters (the chemicals that transmit signals in the brain).
Best food sources of Vitamin C:
- Citrus fruits (oranges, lemons, limes)
- Strawberries
- Kiwi
- Bell peppers
- Broccoli
- Tomatoes
- Papaya
- Guava (one of the richest sources!)
How much do you need?
For adults, the recommended daily intake is generally around 75–90 mg per day, but some experts recommend more for optimal health. Vitamin C supplements are common, but most people can get enough through a healthy diet.
Fun fact:
Unlike most animals, humans can’t make their own Vitamin C, so we must get it from what we eat!
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