Vitamin C
Vitamin C is a water-soluble antioxidant that supports immunity, wound healing, and skin health — especially during stress or illness.
Vitamin C, also known as ascorbic acid, is a potent antioxidant that supports immune health, protects cells from oxidative damage, and plays a critical role in collagen synthesis — the structural protein that supports skin, blood vessels, and connective tissue.
Vitamin C also improves the absorption of non-heme iron from plant-based foods, helping prevent anemia in vegetarians and vegans. Severe deficiency can lead to scurvy, characterized by bleeding gums, poor wound healing, fatigue, and eventual tooth loss.
Citrus fruits, bell peppers, cruciferous vegetables, and strawberries are excellent sources of vitamin C. Since it’s water-soluble and sensitive to heat and light, fresh or lightly cooked vegetables retain the most nutritional value.
Recommended Daily Intake
- Women: 75 milligrams* (Smokers add 35 milligrams)
- Men: 90 milligrams* (Smokers add 35 milligrams)
- Upper Limit: 2,000 milligrams
Deficiency Symptoms
- Scurvy, the hallmark disease of severe vitamin C deficiency, displays symptoms resulting from loss of collagen that weakens connective tissues - Skin spots caused by bleeding and bruising from broken blood vessels Swelling or bleeding of gums, and eventual loss of teeth Hair loss Delayed healing of skin wounds
- Skin spots caused by bleeding and bruising from broken blood vessels
- Swelling or bleeding of gums, and eventual loss of teeth
- Hair loss
- Delayed healing of skin wounds
- Fatigue, malaise
- Iron-deficiency anemia due to decreased absorption of non-heme iron
Common Food Sources
- Citrus (oranges, lemon, grapefruit)
- Bell peppers
- Strawberries, Kiwi
- Tomatoes
- Cruciferous vegetables (broccoli, Brussels sprouts , cabbage, cauliflower)
- White potatoes