By Dr. Preeti Nagar, Dietician at NIIMS Medical College & Hospital
Vitamin C, also known as ascorbic acid, is much more than a home remedy for the common cold. It is a powerhouse nutrient that supports the body in countless ways — boosting the immune system, improving skin health, aiding iron absorption, and protecting cells from damage. Since the human body cannot produce or store it, getting enough Vitamin C through diet or supplements is essential for overall health.
1. Strengthens the Immune System
Vitamin C significantly enhances the immune response. It is involved in the functional activity of white blood cells and hormone secretion during infections. It also acts as an excellent free radical scavenger, protecting immune cells from oxidative damage. While Vitamin C may not prevent illnesses like the cold or flu, it can shorten their duration and reduce symptom severity when intake exceeds general dietary guidelines.
2. Boosts Collagen Production and Skin Health
Vitamin C is necessary for collagen synthesis, which supports skin elasticity and wound healing. It also functions as a powerful antioxidant, protecting immune and skin cells from oxidative stress. Although it may not fully prevent colds or flu, it can reduce how long and how severely they affect the body.
3. Enhances Iron Absorption
Iron is essential for transporting oxygen in the blood. Vitamin C improves the absorption of non-heme iron (found in plant-based foods), making it especially important for vegetarians, vegans, and those at risk of iron deficiency. For instance, drinking orange juice with a spinach salad can significantly boost iron absorption.
4. Protects Against Chronic Disease
As an antioxidant, Vitamin C helps reduce inflammation and oxidative stress — two factors linked to chronic conditions such as heart disease, cancer, and diabetes. By neutralizing free radicals, it protects the body’s tissues and cells from long-term damage.
5. Supports Brain and Mental Health
Vitamin C affects the production of neurotransmitters like serotonin and dopamine, which are linked to mood, concentration, and emotional well-being. A deficiency in Vitamin C may lead to fatigue, low mood, and even cognitive decline, especially in older adults.
6. Prevents Deficiency and Scurvy
Though rare today, scurvy results from a severe lack of Vitamin C. Symptoms include fatigue, muscle and joint pain, bleeding gums, and delayed wound healing. Even minor deficiencies can affect energy levels and immune function.
How to Get Enough
Vitamin C is abundant in citrus fruits, strawberries, kiwis, bell peppers, broccoli, tomatoes, and dark leafy greens. Adults should consume 65 to 90 mg daily as a minimum, though higher amounts can be safely absorbed when needed.
Vitamin C supports glowing skin and a sharp mind with its unique benefits. Incorporating it into your daily diet is one of the simplest yet most powerful investments in your long-term health.