The best sources of vitamin C for boosting immunity and skin health.

**Article on Vitamin C**

**Vitamin C: An Essential Nutrient for Health and Immunity**

Vitamin C, also known as ascorbic acid, is a vital water-soluble vitamin that plays a key role in maintaining overall health. Because the human body cannot produce or store vitamin C on its own, it must be obtained regularly through diet or supplements.

**Vitamin C Functions**

Vitamin C is known for its powerful antioxidant properties. It helps protect cells from damage caused by free radicals, harmful molecules that can contribute to chronic diseases such as heart disease and cancer. Additionally, vitamin C supports the immune system by enhancing the function of various immune cells and boosting their ability to defend against infection.

One of the most important roles of vitamin C is the production of collagen, a protein essential for healthy skin, tendons, ligaments, and blood vessels. It is also essential for wound healing and maintaining healthy gums.

Vitamin C also improves the absorption of iron from plant foods, making it particularly beneficial for those following a vegetarian or vegan diet. It also contributes to healthy bones and teeth and supports the proper functioning of the nervous system.

**Sources of Vitamin C**

Natural sources rich in vitamin C include citrus fruits such as oranges, lemons, and grapefruit. Other excellent sources include strawberries, kiwi, bell peppers (especially red and yellow), broccoli, Brussels sprouts, and tomatoes. Because vitamin C is sensitive to heat and light, eating these foods raw or lightly cooked helps preserve their vitamin content.

**Deficiency and Health Risks**

A severe deficiency of vitamin C leads to scurvy, a condition historically common among sailors who lacked access to fresh fruits and vegetables. Symptoms of scurvy include fatigue, swollen gums, joint pain, anemia, and poor wound healing. Although scurvy is rare today, even a mild deficiency can cause weakened immunity, dry skin, and slow recovery from illness.

**Recommended Daily Intake**

The recommended daily intake of vitamin C varies depending on age, gender, and life stage. For most adults, the recommended dietary intake is approximately 75 mg per day for women and 90 mg per day for men. Smokers need an additional 35 mg due to increased oxidative stress.

**Supplements and Safety**

While it's best to get vitamin C from food, supplements are available for those whose diet may not meet their needs. However, excessive intake—usually more than 2,000 mg per day—can lead to gastrointestinal disturbances such as diarrhea, nausea, and stomach cramps. Because vitamin C is water-soluble, excess amounts are excreted through urine, making toxicity rare.

**Conclusion**

Vitamin C is an essential nutrient that supports immunity, skin health, iron absorption, and overall health. Including a variety of fruits and vegetables rich in vitamin C in your daily diet is a simple and effective way to maintain optimal health and prevent deficiency. As research continues, the importance of this essential vitamin in disease prevention and longevity is becoming increasingly clear.