Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that has several important functions, including boosting your immune system. A lack of vitamin C can lead to scurvy, a condition characterized by weakness, fatigue, anemia, shortness of breath, poor wound healing, mood changes and depression, etc. Low vitamin C levels are also linked to many health problems such as poor immunity, bleeding gums, and tooth loss. Since your body cannot produce vitamin C, it’s important to include this essential nutrient in your daily diet.
Fortunately, vitamin C can be found in a variety of fruits and vegetables. Vitamin C has received a great deal of attention due to its health benefits. Vitamin C can help improve and boost your immune system. According to WebMD, vitamin C helps build up the immune system by strengthening your T-cells and helping to make more immune cells. Vitamin C also helps healthy cells stay alive. A deficiency of vitamin C can even make you more vulnerable to falling ill. Vitamin C may shorten the common cold and help prevent serious complications.
Other health benefits of vitamin C include:
1 - It can help you look younger by supporting the production of collagen that improves the look of your skin.
2 - It helps maintain healthy blood vessels, bones and cartilage.
3 - It may help prevent cancer by blocking the damage caused by free radicals, which can increase the risk of cancer.
4 - It can also help with wound healing, skin bruising, and maintaining healthy gums.
The recommended daily amounts of vitamin C vary by age and gender. As per the National Institutes of Health (NIH), the Recommended Dietary Allowances (RDAs) for vitamin C are as follows:
Age 0–6 months:
Male - 40 mg
Female - 40 mg
Age 7–12 months:
Male - 50 mg
Female - 50 mg
Age 1–3 years:
Male - 15 mg
Female - 15 mg
Age 4–8 years:
Male - 25 mg
Female - 25 mg
Age 9–13 years:
Male - 45 mg
Female - 45 mg
Age 14–18 years:
Male - 75 mg
Female - 65 mg
Age 19+ years:
Male - 90 mg
Female - 75 mg
Female/pregnancy - 85 mg
Female/lactation - 120 mg