Vitamin C

/L-ascorbic acid/


Vitamin C, also known as ascorbic acid, is an essential vitamin that the body cannot produce on its own, so it is important to include it in your diet. It plays an important role in strengthening the immune system, collagen production, absorption of iron, and has antioxidant properties.



Vitamin C is a water-soluble vitamin, meaning that it cannot be stored in the body and therefore must be obtained through the diet or supplements. Vitamin C helps strengthen the immune system by increasing the production of white blood cells, which fight infections and diseases. It also plays an important role in collagen production, which is a key building block for skin, bones, and blood vessels. Additionally, the vitamin helps increase the absorption of iron, which is important for avoiding anemia.

How much Vitamin C should you eat in a day?

The daily recommended amount is:

Men: 75 mg/day
Women: 75 mg/day
Pregnant: 85 mg/day
Breastfeeding: 100 mg/day.

Vulnerable groups of Vitamin C deficiency

People at greater risk of vitamin C deficiency may include:

People with poor dietary habits
Individuals with gastrointestinal disease
Older individuals
In fact, smokers need about 30 mg/day MORE than non-smokers.

Signs of Vitamin C deficiency

Symptoms of vitamin C deficiency can lead to:

Weight loss
Weakened immune system
Gum problems

In severe cases, it can lead to scurvy, which can cause bleeding and problems with wound healing.

Do the C fruit diet. If you C fruit, eat it.

Humans are one of the few mammals that can't produce their own vitamin C. This essential nutrient, also known as ascorbic acid, plays a crucial role in maintaining a healthy immune system and helping the body absorb iron. Because we can't make it ourselves, we have to get our vitamin C from our diet or supplements. Interestingly, some other primates like gorillas and orangutans also don't produce their own vitamin C and rely on their diet to get enough.