Four Benefits of Vitamin C

Vitamin C is one of the safest and most effective nutrients. Though it may not be the cure for the common cold, the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

  • The recommended daily amount for vitamin C is 75 milligrams a day for women and 90 mg a day for men.

  • During pregnancy, 120 mg a day are recommended.

  • The upper limit for all adults is 2,000 mg a day.

Food Rich In vitamin C

  • Cantaloupe, 1 cup (8 ounces): 59mg

  • Orange juice, 1 cup: 97mg

  • Broccoli, cooked, 1 cup: 74mg

  • Red cabbage, 1/2 cup: 40mg

  • Green pepper, 1/2 cup, 60mg

  • Red pepper, 1/2 cup, 95mg

  • Kiwi, 1 medium: 70mg

  • Tomato juice, 1 cup: 45mg.

Benefits of Vitamin C

According to researches carried out, vitamin C may offer health benefits in the following areas


A deficiency in vitamin C is associated with many stress related disease. It is the first nutrient to be depleted in alcoholics, smokers, and obese individuals. And because vitamin C is one of the nutrients sensitive to stress, maintaining levels of vitamin C can be an ideal marker for overall health.

Common Cold

When it comes to the common cold, vitamin C is not a cure, but some studies show that it may help prevent more serious complications. There is good evidence taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia and lung infections.


  • Although research has been conflicting, one study in the American Journal of Clinical Nutrition found that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk than those with the lowest concentrations.

  • The reasons for this are not completely clear.

  • But what is clear is that people who eat plenty of fruits and vegetables have higher blood levels of vitamin C.

Skin Aging

  • Vitamin C affects cells on the inside and outside of the body and it’s antioxidant properties can be beneficial when it comes to aging.

  • A study published in the American Journal of Clinical Nutrition examined links between nutrient intakes and skin aging in 4,025 women aged 40-74.

  • It found that higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance, dryness of the skin, and a better skin-aging appearance.

  • In addition, topical treatments with Vitamin C have been shown in some studies to reduce wrinkles

Causes Of Excess Dose Of vitamin C

Although too much dietary vitamin C is unlikely to be harmful, large doses of vitamin C supplements might cause:

  • Diarrhea

  • Nausea

  • Vomiting

  • Heartburn

  • Stomach (abdominal) cramps

  • Headache

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