March 05, 2021 3 min read

What are the Benefits of Vitamin C? Foods with Vitamin C that are Part of Our Diet

Vitamin C is a water-soluble vitamin, and the health benefits of vitamin C are unlimited. Vitamin C does benefit every part of the body. Foods with vitamin C are common in our diet.

What Is Vitamin C?

Another name of vitamin C is ascorbic acid. Primarily, it is present in fruits and vegetables and is abundant in our diet. Its deficiency causes many issues like bleeding gums, weak immunity and scurvy. It benefits the immune system, heart and skin.

Top 20 Foods with Vitamin C

The top 20 vitamin C enriched foods are:

  1.   Black Currant
  2. Red Pepper 
  3.  Kiwifruit
  4.   Guava
  5. Green Bell Pepper 
  6. Orange 
  7. Strawberries 
  8. Papaya 
  9. Broccoli 
  10. Kale 
  11. Parsley 
  12. Pineapple 
  13. Brussels Sprouts 
  14. Cauliflower 
  15. Mango 
  16. Lemon 
  17. Grapefruit 
  18. Honeydew 
  19. Peas 
  20. Tomatoes 

Health Benefits

Some health benefits of Vitamin C are:

  1. Promote Healthy Skin 

Vitamin C in diet makes skin healthy, young and glowing. Vitamin C is an ingredient of collagen, which is a protein to prepare skin tendons.

  1. Improve Iron Absorption

Iron is a component of hemoglobin, which is present in our red blood cells. It helps to supply oxygen throughout the body. Iron deficiency in the body leads to anemia. Vitamin C boosts iron absorption in the body.

  1. Reduce Risk of Gout

A gout is a form of arthritis that causes redness and tenderness of joints. Vitamin-enriched foods reduce the risk of gout.

  1. Fight Free Radical Damage

Vitamin C is a potent antioxidant and protects the skin from free radicals and pollutants. Free radicals in the body develop the conditions of cancer, diabetes and arthritis.

  1. Boost Immune Function

Vitamin C is a potent immunity booster. The deficiency of vitamin C weakens the immune system. Vitamin C reduces the symptoms of respiratory infections. It also decreases the outburst of conditions like pneumonia and diarrhea.

  1. Enhance Cancer Treatment

Vitamin C has loads of cancer-fighting antioxidants. Lemon and oranges, vitamin C sources, block the growth ad spread of cancer cells.

  1. Support Heart Health

Healthy lifestyle and diet is an effective way to treat heart diseases. Few servings of vitamin C every day reduce the risk factor of heart diseases.

Vitamin C Deficiency

Common symptoms of vitamin C deficiency are:

  • Swollen and bleeding gums
  • Slow wound healing
  • Dry and splitting hair
  • Dry red spots on the skin
  • Rough, dry, scaly skin
  • Nosebleeds
  • Leaky gut
  • Swollen and painful joints


Vitamin C dosage varies with gender, age and other factors. The recommended dosage for infants is 40-50 mg/day. It is 15-45 mg/day for children having 1-13 years of age. For adolescents to adults, it varies from 65-120 mg/day.

Uses in Ayurveda and TCM

Vitamin C enriched foods have powerful health-promoting properties. In traditional Chinese medicine, lemon clears the toxins from the body. An ayurvedic diet maximizes the nutritional quality of the diet.

Vitamin C Foods vs Supplements

The body equally absorbs vitamin C foods and supplements. However, studies show that there are some adverse effects associated with vitamin C supplements. It raises the risk of kidney stones in men.

How Cooking Affects Vitamin C Content

The best way to consume vitamin C is in raw form. Cooking methods like boiling, simmering, and poaching lessens the nutritional value of vitamin C foods.


It all dated back to the 18th century, when scurvy became a severe problem. 1n 1747, James Lind found out that lemons helped to treat symptoms of scurvy. Vitamin C deficiency is rare in today’s world.

Risks and Side Effects

The daily safe limit of taking vitamin C is 2000 mg/day. It creates diarrhea and other stomach problems in excess. Supplements of vitamin C lead to kidney stones in men. Consult your doctor if you are taking any other medications as it can hinder their working.