What It Does, Why You Need It, and Where to Get It

VITAMIN C

✅ What Is Vitamin C?

Also known as ascorbic acid, Vitamin C is a water-soluble antioxidant vitamin that’s vital for:

  • Tissue repair

  • Immune health

  • Collagen production

  • And more...

Since your body doesn’t store or produce it, you need to get it from your diet daily.

💪 What Does Vitamin C Do?

🛡️ 1. Boosts Immune System

  • Enhances white blood cell function

  • Supports barrier integrity (like your skin and mucous membranes)

  • May reduce duration/severity of colds (especially under stress or during deficiency)

💉 2. Powerful Antioxidant

  • Protects cells from free radical damage

  • Helps reduce oxidative stress linked to aging and chronic disease

🧵 3. Supports Collagen Production

  • Required to make collagen, which supports:

    • Skin

    • Tendons

    • Cartilage

    • Blood vessels

    • Wound healing

🦷 4. Improves Iron Absorption

  • Helps convert plant-based (non-heme) iron into a form your body can absorb

  • Great for vegetarians or those with low iron levels

🧠 5. May Support Brain & Mood

  • Helps synthesize neurotransmitters like dopamine and serotonin

  • Deficiency may contribute to fatigue or low mood

⚠️ Signs of Deficiency

  • Fatigue or weakness

  • Dry or rough skin

  • Slow wound healing

  • Bleeding gums or loose teeth

  • Frequent infections

  • Joint pain

  • In severe cases: scurvy (now rare but still possible with poor diet)

🥦 Where to Get Vitamin C

🥗 Top Food Sources (Eat These Often!):

Food Amount (approx.)

Red bell peppers 1/2 cup = 95 mg

Kiwi 1 medium = 64 mg

Oranges 1 medium = 70 mg

Strawberries 1 cup = 85 mg

Broccoli (cooked) 1/2 cup = 50 mg

Brussels sprouts 1/2 cup = 48 mg

Papaya 1/2 = 85 mgKale (raw)1 cup = 80 mg

Lemon juice 1 lemon = 30 mg

Cooking can reduce content, so eat some raw daily.

💊 Supplements:

  • Available as ascorbic acid, sodium ascorbate, or liposomal C (for better absorption)

  • Often found in multivitamins or immune blends

  • Typical daily doses:

    • RDA: 75 mg (women), 90 mg (men)

    • Higher doses (250–1000 mg) often used during colds or high stress

🛑 Can You Get Too Much?

Vitamin C is water-soluble, so excess is excreted—but very high doses (e.g., >2000 mg/day) may cause:

  • Diarrhea

  • Stomach cramps

  • Kidney stones (in rare, sensitive individuals)

🧠 Final Thoughts

Vitamin C is like your body’s built-in repair and protection team—supporting everything from glowing skin to immune resilience.

  • Eat a rainbow of fruits and veggies daily

  • Supplement if your diet is limited, or during illness

  • Combine with iron-rich plant foods for a nutrient boost