Health & Wellness / Nutrition

Vitamin C, an Essential Nutrient- All You Need to Know

vitamin c

Vitamin C, an Essential Nutrient- All You Need to Know

Vitamin C is a popular essential nutrient. It means our bodies cannot produce them. Therefore, we take it from external means like foods and some beneficial dietary supplements.

This unique micronutrient has many vital roles associated with impressive health advantages. Vitamin C is a water-soluble vitamin and present in plenty of vegetables and fruits, including oranges, kiwi, strawberries, broccoli, bell peppers, and spinach.

According to health officials, daily intake for vitamin C is 90 mg for men and 75 mg for women.

While I commonly advise my friends to get your vitamin C intake from foods, many of them follow my advice, but some of them also turn to supplements to meet their daily requirements.

I do not discourage dietary options, but most people don’t know what type of vitamin C supplements they should include in their life.

To enhance their knowledge about vitamin C, its source and benefits, and also its supplements, I am going to discuss in detail about every aspect of this vitamin.


vitamin C

Vitamin C & Its Sources

Vitamin C is also famous as ascorbic acid and ascorbate. It is present in various foods and sold as dietary capsules or supplements.

They are a highly prevalent use of this vitamin for us as it treats and prevents scurvy. Vitamin C is also famous for being a potent antioxidant and positively impacting immune function and skin health.

It is critical for collagen formation, bones, teeth, connective tissue, and also for your blood vessels. The human body cannot store vitamin C, so it’s essential to take it regularly in an adequate amount. The current regular value of this crucial micronutrient is 90 mg.

Vitamin C Deficiency Symptoms

Deficiency of vitamin C has symptoms involve;

  • Frequent bruising
  • Infections
  • Poor wound
  • Bad Healing
  • Anemia
  • Scurvy
  • Bleeding gums

Sources of Vitamin C

Here are different foods that are rich in vitamin C;

  1. Rose Hips

The rosehip is a sweet, small, and tangy fruit from the rose plant. It is high in vitamin C. Approximately six rose hip gives 119 mg of this micronutrient. Vitamin C supports skin integrity as you age due to its role in collagen synthesis.  

Different research highlighted that vitamin C decreases sun damage to the skin, reduces wrinkles, dryness or discoloration, and promoting its overall appearance.

  1. Chilli Peppers

One green chili pepper has 109 mg of vitamin C as compared to red chili who provides 65 mg. Moreover, chili peppers are high in capsicum. Some shreds of evidence suggest that one tbs of red chili powder may also enhance the fat burning process in your body.

  1. Guavas

This pink-fleshed tropical guava fruit is mainly present in Mexico and also in South America. Single guava has 126 mg of vitamin C. It is specifically high in the antioxidant lycopene. A recent study recommends that it can lower the blood pressure and also overall cholesterol level.

  1. Blackcurrants

Fifty-six grams of the blackcurrants includes 101 g of vitamin C. Antioxidants flavonoids named as anthocyanins provide them their vibrant dark appearance.

Diets rich in antioxidants like vitamin C and anthocyanins may decrease oxidative damage linked with the chronic condition, including heart disorder, cancer, and neurodegenerative disease.

  1. Thyme

Fresh thyme has three times extra vitamin C than oranges and one of the richest vitamin C concentrations of all the culinary herbs. One ounce or 28 grams of fresh thyme gives 45 mg of this micronutrient.

Thyme is a famous remedy for sore throat and respiratory issues, to enhance immune health, destroy viruses, and make antibodies.

  1. Parsley

Two tbs of fresh parsley, which include 10 mg of vitamin C, give 11 % of the suggested DV. Along with other dark green vegetables, parsley is a rich source of plant-based or non-heme iron. It boosts the absorption of non-heme iron. It may help in preventing and treating anemia or iron deficiency in the human body.

  1. Kale

The cruciferous vegetable, kale, give 80 mg of vitamin C. It also provides high amounts of carotenoids lutein, vitamin K, and zeaxanthin.

 While cooking this vegetable decreases its vitamin C content. One research highlights that boiling, steaming or frying of leafy greens aids release more of the micronutrients. These potent antioxidants help decrease chronic inflammatory conditions.

  1. Kiwis

One medium kiwi fruit loads with 71 mg of vitamin C. Different studies show that vitamin C rich kiwi may help reduce the oxidative stress, lower cholesterol, and, most importantly, boost immunity.

  1. Brussels sprouts

One cup of this vegetable provides 49 mg of this significant micronutrient. Like most of the cruciferous plants, they are rich in vitamin k, fiber, folate, manganese, potassium, and vitamin A.

Both vitamin C and K are critical for your bone health. Specifically, vitamin C helps in the production of collagen, which is the fibrous part of the human body.

  • Lemons

Whole raw lemon, including its peel, offers 83 mg of vitamin C, and lemons are essential against scurvy. The vitamin C in its juice also functions as a powerful antioxidant.

When it cuts, an enzyme polyphenol oxidase gets exposed to oxygen. It triggers oxidation and converts the foods into brown color.

Applying lemon juice to these exposed areas acts as a barrier or blockage and preventing the browning process.


vitamin c

Benefits of Vitamin C

Below are the remarkable benefits of this vitamin C;

  • Vitamin C for Chronic Disease

It is a potent antioxidant that may strengthen your body’s immune system and protect it from several damaging diseases causing agents. Antioxidants are the chemicals that enhance our body’s natural defense system.

When free radicals gather, they can accelerate a state famous as oxidative stress associated with numerous chronic conditions. Consuming more vitamin C may help the body to fight against these disorders.

  • Vitamin C for Skin Care & Aging

You know that vitamin C has potent antioxidants that are essential to your body’s metabolic system. These antioxidants suppress the productions of free radicals.

These unstable free radicals can lead to the oxidative stress condition and severely damage your skin.

If you don’t care about your skin, then after some time, these free radicals start damaging your skin’s natural growth and accelerate the aging process. For this purpose, vitamin C adequate intake is highly essential to prevent these situations.

  • Vitamin C for Heart Health

According to medical research, one-third of American adults have the problem of high blood pressure. It may put your high risk of heart disorder as the leading cause of death across the world. Consuming vitamin C supplements may relax the blood vessels that carry blood to the heart and lowers blood pressure levels.

So, vitamin C can lower the risk of heart disease and provide you a healthy life. The intake of vitamin C inadequate amount can also reduce the level of bad cholesterol LDL and promotes or raise the level of good cholesterol.

  • Vitamin C for Gout Attacks

Gout is a kind of arthritis that impacts approximately 4% of adults in America. It is highly painful and includes inflammation of joints, specifically, those of the big toes—individuals with gout experience sudden swelling and severe attack of pain.

Its symptoms appear when there is a high amount of uric acid in your body. It is a waste product made by the body. At high levels, it crystallizes and deposits in the joints.

Different studies show that vitamin C may decrease the level of uric acid in the blood, and it protects you from the gout attacks.

  • Vitamin C for Iron Deficiency

Iron is a crucial micronutrient that has various functions in the body. It is highly vital to producing red blood cells and carrying oxygen throughout your body. Liposomal vitamin C may promote the absorption of vitamin C from your foods and convert the iron that is poorly absorbed.


vitamin c

  • Vitamin C for Immunity

One of the prime reasons we take vitamin C supplements is to improve our immunity as it involves several parts of our immune system.

Vitamin C helps motivate the production of the white blood cells called lymphocytes and phagocytes that help the body by protecting against infection.

This remarkable nutrient also assists the white blood cell workings more efficiently while saving them from severe damage by potentially harmful chemicals like free radicals.

Vitamin C is also a significant part of the skin’s defense system. It may reduce the time of wound healing.

Vitamin C Supplements- Some Hidden Secrets Exposed

There are different facts about vitamin C capsules or dietary supplements that you may not even familiar with they exist. So, here are a few points about its tablet you need to know;

  • Can Vitamin C Supplements Prevent Cold

Vitamin C is also named as ascorbic acid or ascorbate. It is a vitamin present in various foods and sold in a variety of markets as dietary supplements.

There are plenty of health benefits of this potential vitamin, such as utilizing them to prevent or even treat scurvy.

It is a critical nutrient involved in enzymatic production of different neurotransmitters and tissue repair of our body. But there is also a myth regarding Vitamin C pills that they can prevent and treat cold.

Consuming a vitamin C supplement is unlikely to reduce cold symptoms. But the fact is, it can make a cold less severe and also lowers its duration.

It is a critical nutrient in the diet; therefore, instead of utilizing supplements, we switch to vitamin C high food such as citrus fruits, leafy greens, lemon peppers, strawberries, and many more.

  • Why Liposomal Vitamin C is More Beneficial

Liposomal vitamin C supplements are beneficial than your typical vitamin C capsules because they deliver much more vitamin C.


vitamin c

  • Regular Vitamin C Supplement

Regular vitamin C supplements do have a disadvantage that makes them different from others. Much of the vitamin C you take orally, either from supplements or foods, is not absorbed by your gut. There is better absorption of a smaller quantity.

Our body can only absorb or consume as much oral vitamin C as our limited quantity of nutrient transporters can carry, from the digestive system to the bloodstream and then from our bloodstream to the human cells.

The amount of non-liposomal vitamin C consumed in the blood lowers dramatically as the dose size rises. Of a 12,000 mg dose or only 16% (1,920 mg) taken will lead to some worse gastric issues when it leaves our body.

As you know that all Vitamin C is a water-soluble vitamin, so our body cannot save any extra quantity when it leaves behind in either our blood or digestive system.

That’s why so much vitamin content from supplements, powders, and even diet can pass as waste.

  • Liposomal Vitamin C 

By working with patented technology, the vitamin C wraps in Liposomes, double-layered phospholipid spheres through the digestive system, and carries it into your bloodstream for better absorption in the body cells. So, you will gain all benefits of high-dose without any gastric distress.

Other Potential Advantages of Liposomal Vitamin C

  • It has a positive effect on your immune system due to the physical structure of the liposome.
  • Liposomal vitamin C increases skin quality.
  • It motivates the better delivery of vitamin C to the maturing white blood cells.
  • It utilizes for better bioavailability.
  • Liposomal vitamin C reproduces your hypothesized lost ability to produce your vitamin C.


As you can see, I have described all the main points of vitamin C, like its health benefits, sources, and what will happen in case of its deficiency.

Therefore, you should consume an adequate amount of vitamin C from your diet and also from supplements.

From regular supplements, I recommend you to prefer the liposomal vitamin C capsules for a variety of reasons, I have explained.

Tell me through your comments if you still have any concern that you are not taking the appropriate amount of vitamin C or having any confusion in any of my points. I will do my best to help you in clearing your issues. Thank You!

Sharing is caring!

No Comments

    Leave a Reply

    This site uses Akismet to reduce spam. Learn how your comment data is processed.