Vitamin C

Vitamin C, as known as Ascorbic acid is an essential nutrient for our body. It is important for maintaining good health, keeping infections at bay, keeping the antibodies in order, and helping wounds heal and the body repair bones, teeth, and cartilage.

Our body does not produce or store Vitamin C in its tissues, hence we need to consume it on a regular and daily basis for good health. A daily intake of 90 mg ascorbic acid for adult males and 75 mg for adult females and 15 mg for children aged 1-3 years is the recommendation of the North American Dietary Reference Intake.

While citrus fruits are a well-known source of Vitamin C, several fruits and vegetables are a rich source of this essential nutrient as well.

List of Fruits List of Vegetables
List of Fruits List of Vegetables
Oranges Broccoli
Strawberries Cauliflower
Grapes Spinach
Pineapple Cabbages
Avocados Carrots
Tomatoes Asparagus
Bananas Turnip
Blueberries Onions
Papaya fruit Cucumber
Apricots Celery
Grapefruit Beets
Cantaloupe Cloves
Watermelon Sweet potato
Mango Kale
Kiwifruit  Green peas
Lemon  Basil
Clementine  Parsley

Some benefits attributed to Vitamin C include:

Stronger Immune System:

Vitamin C will strengthen your body and protect it from infection as well as quicken the body’s ability to repair wounds.

Promotes Healthy Skin:

Vitamin C helps manufacture collagen that is responsible for the firmness of your skin. So you quite well understand that lack of vitamin C in your diet will lead to the formation of wrinkles at an early age.

Collagen Formation:

Vitamin C is an important factor in collagen production, which is required for repair of various tissues. Collagen helps maintain the health of bodily tissues like skin, bones, blood vessels, tendons, ligaments, skin, etc.

Improves the Hair Growth:

Vitamin C also helps improve the blood circulation and strengthens and repairs capillaries. Vitamin C is important for getting stronger, thicker hair.


Scurvy is a condition caused by lack of vitamin C in your diet. It is manifested by symptoms, such as dry skin with spots, bleeding gums, and swelling of long bones. This can be treated with an oral medication of vitamin C.

Written by MedPlus