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Health vitamin c benefits for health, skin, hair & more

vitamin c benefits for health, skin, hair & more

By manisha   

Vitamin C is an indispensable dietary component. It is also known as L-ascorbic acid. It is a water-soluble vitamin. It prevents the harmful effects of free radicals on the human body and skinVitamin C also plays a significant part in building connective tissue and regenerating other antioxidants in the body. Its benefits for maintaining good health are immense. It is naturally available in most of the foods. However, it can also be added to other foods. This article deals with the various vitamin c benefits for human body and its health.

vitamin c benefits for health, skin, hair & more

vitamin c benefits for health, skin, hair & more

Vitamin C Benefits For Health
Benefits of Vitamin C For Skin
Benefits of Vitamin C For Hair
Recommended Daily Intake of Vitamin C
What Is Vitamin C Deficiency?
Best Way to Take Vitamin C
Myths and Facts
Frequently Asked Questions

Vitamin C Benefits For Health

Here are some amazing benefits of vitamin C for health:

  1. Treats Preeclampsia

Consumption of vitamin C can help you treat preeclampsia. It also helps combat oxidative stress. According to some doctors, Vitamin C can terminate an unplanned pregnancy by inducing heat in the uterus.

  1. Boosts Immunity

Vitamin C increases the body’s resistance to certain pathogens. It stimulates the immune system and cures asthma. It fights off infections and decreases the severity of several allergies. If you are suffering from any wound, include Vitamin C-rich food in your diet to accelerate the healing process.

  1. Boosts Energy

Vitamin C-rich food is effective in eliminating work-related fatigue. It boosts physical activity levels.

  1. Combats Stroke

The daily consumption of both Vitamin C and iron-rich foods can reduce the risk of stroke. Vitamin C-rich food prevents stroke, especially hemorrhagic stroke. It can reduce blood pressure to combat stroke.

  1. Prevents Scurvy

Most people include lime juice in their daily diet to protect themselves from scurvy. To prevent scurvy, you can consume as little as 46 mg of Vitamin C in your daily diet. Vitamin C-rich food rarely causes any side effect, even when consumed in high quantities.

  1. Treats Common Cold

Vitamin C-rich foods protect you from colds and coughs.

  1. Improves Heart Health

Vitamin C supplementation reduces the risk of heart disease. It precludes coronary heart disease by lowering serum cholesterol levels. It is as beneficial as an exercise for the health of the heart. Vitamin C-rich vegetarian diet prevents the risk of heart attack.

  1. Treats Viral Infections

You can consume Vitamin C-rich foods to treat allergies and viral infections like mumps, herpes, measles and viral pneumonia. It also reduces the risk of lung infection. This proves that Vitamin C is really powerful as an antibiotic. It fights against viruses. Vitamin C is an antioxidant that kills the dangerous free radicals. Thus, it prevents mononucleosis.

  1. Helps Prevent Cancer

The consumption of vitamin C is linked to less possibility of cancer. It can prevent the development of various types of cancer cells. It can also help in cancer treatment as it can destroy cancer cells.

  1. Cures Lead Toxicity

Vitamin C-rich foods are safe and prevent lead poisoning. It can alleviate lead toxicity. If you smoke, you should consume vitamin C daily to reduce blood lead levels.

  1. Helps Treat Allergies
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Consumption of Vitamin C limits the release of histamine in your body. Hence, it prevents the development of allergies in your body. Vitamin C also reduces autoimmune and the related allergies. It can also treat hay fever.

     12. Prevents vasoconstriction

Vitamin C lowers the pressure on blood vessel walls and prevents vasoconstriction.

  1. Aids In Weight Loss

During exercise, consumption of vitamin C-rich food juice can increase the oxidation of body fat. It additionally boosts metabolism and this result in weight loss.

  1. Helps Regulate Blood Sugar

Vitamin C can control diabetes and reduce blood glucose. Patients with type 2 diabetes can consume vitamin C-rich foods to regulate blood sugar levels. It can also protect your blood vessels from any damage.

  1. Aids In The Treatment Of Osteoarthritis

Vitamin C prevents some type of arthritis. It will also help you maintain healthy joints and prevent inflammatory arthritis. However, over-consumption of Vitamin C might worsen arthritis symptoms. Thus, you need to consume Vitamin C-rich food in limited quantity.

  1. Cures Cataracts and Enhances Eye Health

Consumption of vitamin C-rich foods can reduce the risk of cataracts. It improves the eye health and also helps in the treatment of uveitis.

  1. Cures Dry Mouth and Protects Teeth

Consumption of vitamin C can prevent and treat dry mouth. It is also essential for the health of teeth and gums.

  1. Improves Mood

Vitamin C-rich foods are also known for its mood-elevating effects. It can reduce hypertension and anxiety. You should consume it in adequate quantities to improve your mood.

vitamin c benefits for health, skin, hair & more

vitamin c benefits for health, skin, hair & more

Benefits of Vitamin C For Skin

  1. Treats Sunburn

Vitamin C possesses antioxidant properties which can treat sunburn. It also prevents skin reddening. To improve the condition, you can either consume vitamin C-rich foods or apply any cream containing vitamin C. However, you can’t replace the cream with sunscreen. You can only use it as an addition.

  1. Improves Skin Texture

You should apply creams containing vitamin C to enhance the texture and appearance of your skin. Vitamin C will help your skin retain moisture. It will also help the skin to return to its original shape and form. It is an important nutrient in elastin production. Elastin is required to thicken, heal and protect the skin cells.

      3. Protects Against Skin Discoloration

By consuming Vitamin C-rich foods, you can save your DNA from photochemical reactions which might cause skin discoloration and various types of skin cancer. It prevents melanomas. You can also apply cream or serum containing Vitamin C. It will hide the scars and age spots by lightening the skin. Thus, it is essential to get a smoother and younger looking skin.

      4. Aids In Collagen Production

Vitamin C is an important element for the production of collagen which maintains the skin tone and reduces wrinkles. Collagen is essential to rejuvenate the skin and limit the signs of aging. You can use a cream containing vitamin C to get its skin benefits. It activates collagen and saves the skin from other harmful agents like pollution.

  1. Heals Burns And Wounds
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Vitamin C is a water-soluble antioxidant that heals wounds and treats burn lesions. It also supports the growth of new skin tissue. You can also use vitamin C powder or cream to get skin-related benefits. Vitamin C lessens the need for ventilation. It can reduce capillary leakage after severe burn injury.

  1. Aids In The Treatment Of Eczema

You can combine zinc with Vitamin C to treat eczema. Include 500 mg of Vitamin C and 15 mg of zinc in your diet every day to treat the condition.

Benefits of Vitamin C For Hair

  1.  Fights Dandruff

Vitamin C possesses antiviral properties which treat the dry and itchy scalps. It wards off dandruff and promotes hair growth. It also removes follicles’ debris and bacteria present on the scalp.

  1. Enhances Hair Growth

The antioxidant properties present in Vitamin C can limit the formation of free radicals. Vitamin C boosts the hair growth. It also helps you get healthy, thick and strong hair.

      3. Prevents Premature Graying Of Hair

You should include Vitamin C-rich food in your daily diet to prevent premature graying of hair.

Recommended Daily Intake of Vitamin C

Here is the table for Recommended Dietary Allowances for Males and Females of Different Age Group:

Life Stage Group

Vitamin C (mg/d)

Infants (0-1 year) 40-50
Small Kids (1-8 years) 15-25
Children (8-13 years) 35-45
Male Teenagers (13-18 years) 55-75
Female Teenagers (13-18 years) 55-65
Male Adults (Above 18 years) 80-90
Female Adults (Above 18 years) 65-75
Pregnant Woman 80-85

Note: Breastfeeding women should take 120 mg every day. Smokers should take extra 35 mg of vitamin C daily.

Different forms of vitamin C

Recommended Daily Intake For Men

Recommended Daily Intake For Women

Magnesium ascorbate 400-420 mg 310-320 mg
Potassium ascorbate 6-7 grams 4-5 grams
Manganese ascorbate 2.3 mg 1.8 mg
Zinc ascorbate 11 mg 8 mg
Molybdenum ascorbate 45 micro-grams 45 micrograms
vitamin c benefits for health, skin, hair & more

vitamin c benefits for health, skin, hair & more

What Is Vitamin C Deficiency?

In layman’s term, Vitamin C deficiency occurs when a person doesn’t include the adequate amount of foods containing Vitamin C in their daily diet. Vitamin C deficiency is rare. However, you must consume vitamin C-rich foods in adequate quantity.

Vitamin C Deficiency Symptoms

Here are some signs of Vitamin C Deficiency:

  1. Gingivitis

Periodontal disease is usually caused due to deficiency of vitamin C. It is a severe form of gum disease (gingivitis). The signs of this disease include bleeding gums and weak connective tissue.

  1. Possible weight gain

Vitamin C deficiency hinders weight and fat loss. Most doctors link low blood level of vitamin C with high body fat percentage.

  1. Dry and splitting hair

Vitamin C deficiency is the main cause of various hair-related issues. It might result in dry hair and split ends. These conditions affect the growth of hair and eventually result in hair loss.

  1. Rough and dry skin

Vitamin C deficiency turns the skin lifeless, dry, rough and dull.


Best Way to Take Vitamin C

You can include vitamin C-rich foods in your diet. Vitamin C is usually found in most fruits and vegetables. Hence, you should eat fruits and vegetable salad every day. You can alternatively drink 1 glass of juice or smoothie every day. It will work wonders for your overall health and appearance.

Sources of  Vitamin C with quantity present in them

Here is a list of foods that are excellent dietary sources of vitamin C.


Vitamin C Per Cup Serving

Rosehip 541 mg
Red peppers 190 mg
Green Peppers 120 mg
Kiwi 166.9 mg
Bell peppers 119.8 mg
Broccoli 81.2 mg
Orange 95.8 mg
Kale 80.4 mg
Papaya 88.3 mg
Lemon 112.4 mg
Strawberries 89.4 mg
Cauliflower 51.6 mg
Mango 60.1 mg
Pineapple 78.9 mg
Black Currant 203 mg
Parsley 79.8 mg
Peas 58 mg

Vitamin C Supplements

If you do not have time to make salads, you can consume vitamin C supplements twice every day with the meals to reapmost of the vitamin c benefits. Consult your doctor or nutritionist before taking any supplement. Most effective vitamin C capsules/tablets are Vcne, Redoxon, Poten Cee, Cshine, and Celin 500. These supplements typically have the vitamin in ascorbic acid form. These supplements have countless skin and health-related benefits. You can also get same benefits from other forms of Vitamin C like crystals, drops, liquid or intravenous vitamin C.


  • You should not consume any quantity of vitamin c which is more than the prescribed dosage as it can be toxic.
  • There are many Vitamin C benefits, but still, it might not suit everyone. Hence, if you notice any symptoms, consult your doctor immediately.
  • Pregnant and breastfeeding women must consume vitamin C-rich foods after consulting a doctor or nutritionist. Ask a pharmacist or physician about the correct quantity of vitamin C for your daily diet.


Myths and Facts



Citrus is the best source of Vitamin C. Red bell peppers are the best source of vitamin C. Broccoli, kiwi, papaya, and pineapples are other well-known sources of Vitamin C.
Too much consumption of Vitamin C-rich food won’t affect adversely because your body won’t store it for a long time. Even if the body won’t store the vitamin C, abrupt over-consumption will trigger dangerous health-related problems such as bloating, diarrhea, nausea, vomiting, heartburn, insomnia, digestive upsets, headaches and kidney stones.
Consumption of Vitamin C-rich food causes weight gain. Adding vitamin C-rich food to your daily diet could help you lose weight. In fact, people who don’t include sufficient amount of vitamin C in their daily diet have a hard time losing weight.
vitamin c benefits for health, skin, hair & more

vitamin c benefits for health, skin, hair & more

Frequently Asked Questions

  • What is a vitamin C shower?
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Many luxury hotels provide a vitamin C shower. This shower water contains the nutrient which claims to provide healthier hair, skin, and nails.

  • Can I take vitamin C-rich food daily?

Yes. You must consume vitamin C-rich food every day.

  • Does serum containing Vitamin C work for acne?

Yes. It can not only treat acne scars but also reduce inflammation.

  • Is there any right time to take vitamin C supplement?

Yes. Morning is the best time to take vitamin C supplement. For better absorption, you should take supplements with or after the meal.


Wikipedia page on Dietary supplement


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