Benefits of Vitamin C

It’s hard to overestimate the benefits of vitamin C. Dragees made of ascorbic acid are good for adults and kids during the cold and flu seasons, as well as pregnant women, elderly people, and those who have recently suffered from an infectious disease.

The majority of people have heard about the near-limitless value of vitamin C since childhood, but few really ponder as to why this vitamin is so useful for our bodies.

Vegetables and fruits on the table

Consumption of vitamin C should be regular, as it has no feature of being deposited inside the body. The recommended daily allowance for an adult human, based on a collection of data, is about 100 grams, and any vitamin C that isn’t digested by the body is excreted through liver bile.

A doctor can prescribe a somewhat larger dose for pregnant women and during the cold season, but you should only increase your own daily dose after consultation with a doctor — don’t decide on your own. Overuse of ascorbic acid can negatively affect the liver, kidneys and pancreas.

Vitamin C has quite a diverse role in the human body. Numerous scientific studies have shown that vitamin C:


  • oxidation and regenerative processes,
  • coagulability of the blood;

participates in:

  • synthesis of steroid hormones collagen and catecholamines,
  • digestion of calcium, iron, folic and pantothenic acid,
  • the blood-producing process,
  • cholesterol metabolism,
  • excretion of toxins from the body,
  • production of hormones to overcome physical and emotional stress;


  • anti-inflammatory activity,
  • protective activity from the consequences of stress,
  • restoration and regenerating activity;


  • the action of endocrine glands,
  • resistance to infections and production of antibodies.

Your daily dose of Vitamin C can be absorbed from natural products of mostly herbal origin. The following are particularly rich in ascorbic acid:

  1. rose hips (650 mg/100 g),
  2. sweet red (250 mg/100 g) and green peppers (125 mg/100 g),
  3. black currant and sea buckthorn (200 mg/100 g),
  4. sore varieties of apples (165 mg/100 g),
  5. sprouts (120 mg/100 g),
  6. oranges and lemons (50 mg/100 g).

Barbados cherry

The current record-holder for most vitamin C content (1000-3000 mg per 100 g) is the Barbados cherry, which grows in South America. Its dried or fresh fruits can be added to fruit salads and used as am ingredient for making syrups, jams and jellies.

A significant amount of Vitamin C is lost during the heating, freezing and canning of fruits and vegetables. That’s why it’s so important to take vitamin C supplements during the cold periods of the year.


The signs of a deficiency in Vitamin C are:

  • bleeding gums,
  • easy bruising and poor healing of wounds,
  • hair loss and brittle nails,
  • dry skin,
  • lethargy and general weakness,
  • feeling uncomfortable and depressed.

Indications for increased Vitamin C consumption are:

  • heavy physical and emotional strain,
  • infectious diseases,
  • intoxication, food and alcohol poisoning,
  • slow healing of wounds and bone fractures,
  • prevention of hypovitaminosis and colds,
  • pregnant and breastfeeding women,
  • stress and depression.