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Vitamin C: Benefits, Sources And More By Preity Prerna

Updated: May 8

Vitamin C: Benefits, Sources And More.

Vitamin C came into the limelight after the dreadful COVID-19. Doctors prescribed vitamin C tablets to help the patients regain strength and revive immunity.

Before this, most people were unaware of the mighty powers of vitamin C. There is so much more to this essential vitamin than you could imagine.

Our bodies cannot produce vitamin C on their own. We should provide the correct amount of vitamin C to our body externally.

In this article, we'll learn the benefits of Vitamin C for our skin and overall health and how can we provide it to our body. Let's get into it.

Table of Contents:

Benefits of Vitamin C

A Vitamin C-rich diet will help your body maintain immunity and fight against diseases. Vitamin C is a blessing for the skin and hair as well.

Let's discuss some of the magnificent benefits of vitamin C.

1]. Reduces Risk of Chronic Diseases:

  • Several studies have proven that consuming vitamin C increases the levels of blood antioxidants.

  • A chemical that strengthens the immune system is an antioxidant. Antioxidants strengthen the immune system.

  • They accomplish this by defending cells against dangerous chemicals known as free radicals.

  • The free radical buildup is associated with oxidative stress, a condition connected to several chronic diseases.

  • Taking a diet rich in vitamin C will keep you healthy naturally.

2]. Lowers Risk of Heart Disease:

  • Lately, we have heard many incidents of people losing their lives to heart diseases.

  • The main reasons are high blood pressure, high triglyceride or LDL (bad cholesterol levels), and low HDL (good cholesterol levels).

  • Vitamin C can help reduce these risk factors and reduce the risk of getting heart disease.

  • Vitamin C is known for maintaining healthy blood pressure. It can help lower the blood pressure level in those having high blood pressure.

3]. Boosts Immunity:

  • One of the main functions of vitamin C is to help boost immunity.

  • White blood cells called lymphocytes and phagocytes, which aid in defending the body against infection, are produced more readily when vitamin C is present.

  • In preventing damage from potentially dangerous chemicals like free radicals, vitamin C enhances the efficiency of these white blood cells.

  • Finally, the skin's defensive mechanism depends heavily on vitamin C.

  • It is carried actively to the skin, where it can serve as an antioxidant and assist in reinforcing the skin's defences.

4]. Protects Memory (Reduces Risk of Dementia):

  • Oxidative stress and inflammation around the central nervous system increase the risk of dementia.

  • The antioxidant power of vitamin C is high.

  • High consumption of vitamin C from foods and supplements is said to have a protective impact.

  • On the other hand, low vitamin C levels lead to an increased risk of dementia and other memory and thinking impairments.

5]. Prevents Iron Deficiency:

  • One crucial nutrient, iron, is used by the body for many processes.

  • Red blood cell production and oxygen delivery throughout the body depend on it.

  • Iron absorption from food is enhanced with the help of vitamin C.

  • Iron from plant-based sources, which is difficult to absorb, transforms into an easier-to-absorb form with the aid of vitamin C.

  • Given that meat is one of the crucial sources of iron in the diets of those who avoid it, this is very helpful.

What Vitamin C Does For Skin?

Besides these mind-blowing health benefits, vitamin C is a hit in the beauty-essential market. You may have seen some face serums, moisturizers, and even sunscreen, which contain vitamin C as their main ingredient.

It is because vitamin C is a blessing for your skin. It helps you in the following ways:

1]. It Works on Almost All Skin Types:

  • The Beauty of Vitamin C is that it suits almost all skin types.

  • The versatility of this vitamin makes it beloved in the beauty industry.

2]. Brightens the Skin:

  • You must have seen advertisements for vitamin C face serums that say that their serum brightens the skin in just a few applications.

  • It is because their main ingredient is vitamin C! Vitamin C helps in smoother, younger-looking, and glowing skin.

  • It brings a youthful glow to the skin.

3]. Helps Even Out the Skin Tone and Reduces Redness:

  • Vitamin C has anti-inflammatory properties that help reduce puffiness and redness.

  • It reduces dark spots as well. As a result, the skin gets an even tone.

4]. Reduces Pigmentation and Hyperpigmentation:

  • Vitamin C can lighten hyperpigmentation since it suppresses melanin formation.

  • Melanin overproduction in specific areas of the skin leads to hyperpigmentation, which includes sunspots, age spots, and melasma.

  • Moreover, it can take place in regions that have recovered from acne.

  • Tyrosinase activity by vitamin C also prevents melanin from being synthesized.

5]. Helps Boost Collagen Production:

  • Collagen is a protein naturally present in the skin. It deteriorates over time. Fine lines and wrinkles may result from low collagen levels.

  • By promoting collagen production, vitamin C increases collagen levels.

  • In actuality, collagen synthesis is dependent upon vitamin C.

6]. Protects Against Sun Damage and Reliefs Sunburns:

  • Low vitamin C levels in the skin are linked to prolonged exposure to oxidative stress by contaminants or ultraviolet (UV) radiation.

  • Free radicals are chemical substances that harm the skin from the sun.

  • The skin can sustain considerable damage from free radicals' quest for other atoms from which they can steal an electron.

  • The antioxidant content of vitamin C is high.

  • So, these antioxidants protect healthy skin cells.

7]. Initiates Quick Wound Healing:

  • If the topical application of vitamin C can cure sunburn, it should not be surprising that it can heal wounds quickly.

  • The risk of swelling, infection, and scarring is lower with healthy wound healing.

Sources Of Vitamin C

Many fruits, vegetables, and other food items are rich in this vitamin. The first ones that come to our minds are lemons and oranges.

Yes, these two are a rich source of vitamin C, along with other citrus fruits, but the one that is super rich in vitamin C is amla (Indian Gooseberry).

By consuming one amla, your body will get the sufficient amount of vitamin C it requires per day!

Other sources of food rich in vitamin C are:

  • Citrus fruits (lemon, lime, orange, grapefruit, tangerine, etc.)

  • Peppers (red, yellow, and green)

  • Strawberries

  • Broccoli

  • Brussel Sprouts

  • Potatoes

  • Blackcurrants

  • Tomatoes

  • Papaya

  • Guava

  • Kiwi

  • Kale

  • Cabbage

  • Cauliflower


I am sure you are pleasantly surprised to see such magnificent benefits of vitamin C. If used in the correct amount, vitamin C can improve your health tremendously.

Vitamin C is a crucial part of our lives, and we should not neglect it at any cost. So, start including vitamin C in your diet and skincare to give the best to your body.

If you liked this guide and want to learn more about natural ingredients, here's what you need.

If you’re not a part of our amazing family, you’re missing out. Join us today and start your natural skincare and haircare journey and get help from other community members. 😊

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