Nutrition Made Simple


June 04 2021



As experts say vitamin C is one of the safest and most effective nutrients. Vitamin C protects against immune system deficiencies, prenatal health problems, eye disease, cardiovascular diseases and skin wrinkling. The maximum amount you can take in a day without causing any harm is 2000 mg a day for adults.

Mark Moyad, MD, MPH of the University of Michigan said that vitamin C has received a great deal of attention and with a good reason. High levels of vitamin C in blood can be an ideal nutrition marker for overall health.

He says that there are various health benefits of vitamin c ranging from protecting from cardiovascular disease, eye health, stroke, and immunity to having a longer life.

Now the question is how much vitamin is enough?

It has been seen that to achieve health results of vitamin C, 200mg should be taken daily. However, the RDA for vitamin C is 75-90 mg a day for adults. So unless you eat plenty of fruits and vegetables, you may need to take vitamin C supplement to gain all of its benefits. Researchers say that in addition to five servings of fruits and vegetables, 500 mg of vitamin C should be taken each day.

Researchers say that since it is not practical for most people to consume required amounts of fruits and vegetables regularly, taking a once-daily supplement of vitamin C can prove to be an effective and easy way to get all health benefits of vitamin c. Also, it is believed that only 10 to 20% of adults get the recommended nine servings of fruits and vegetables daily.

No side effects have been reported with 500 mg supplement except that sometimes it may irritate the stomach. And that the reason by researchers prefers the non-acidic and buffered form of the vitamin. Taking 500 mg of vitamin c is considered to be safe. Also, the safe upper limit for vitamin c is 2000 mg daily. 

That being said, some researchers suggest doing your best to work more fruits and vegetables into your diet before beginning with the supplement. They say that people should strive to get 9 servings of fruits and vegetables daily. This will not only provide a healthy dose of vitamin C but also it will offer other vitamins, minerals, and phytochemicals that are good for overall health.

Well, it is being said that a cup of orange juice or a half cup of red pepper is enough to meet your RDA for vitamin C. You can also consider taking the following beverages to reach 500 mg.

  • Cantaloupe, 1 cup
  • Broccoli, cooked, 1 cup
  • Orange juice, 1 cup
  • red pepper, ½ cup
  • Green pepper, ½ cup
  • Red cabbage, ½ cup
  • Kiwi, 1 medium
  • Tomato juice, 1 cup

Why is the intake of vitamin C so necessary?

Vitamin C is also known by its other name of ascorbic acid. Vitamin C is important for growth, development and repair of body tissues. It plays a significant role in many body functions including formation of collagen, functioning of the immune system, absorption of iron, wound healing, maintenance of cartilage, bones and teeth.

Antioxidants protect against the damage caused by free radicals as well as other toxic chemicals including cigarette smoke. And one such antioxidant is vitamin C. Free radicals build up and pave the way for many diseases like arthritis, heart disease and whatnot. Hence it is important to have enough antioxidants in our body that can fight against these free radicals.

The overdose of vitamin C is not a concern. This is because vitamin c is not stored in our body means that excess of it is excreted out. Nevertheless, it is still important to not consume more than 2000/ng a day to avoid diarrhoea and stomach ache.

It is impressive that we consume water-soluble vitamins regularly. Eat vitamin c rich foods, raw vegetables and also try cooking vegetables with minimal water to avoid losing the water-soluble vitamins in the cooking water.

Vitamin C gets easily absorbed. so, when iron and vitamin c are simultaneously taken, vitamin C enhances the absorption of iron as well.

Deficiency of vitamin C

Well, deficiency of vitamin C is not so common. Usually, it is seen in malnourished adults. Extreme deficiency of vitamin C can lead to scurvy. Scurvy is a condition characterised by anaemia, weakness, bleeding and lose teeth.

Health benefits of vitamin C


Vitamin C is the first nutrient to be depleted in alcoholics, smokers and obese people. Deficiency of it invites many stress-related diseases as well. 


When it comes to the common cold, it is believed that thigh vitamin c is not cold but it can prevent serious complications. Researchers say that intake of vitamin C in cold and flu can reduce the risk of development of various complications like pneumonia and lung infections.


Research says that a high concentration of vitamin c in the blood can lower the risk of stroke by 42%. However, the mechanism is still not clear. High intake of fruits and vegetables increase levels of vitamin C that is potentially beneficial to one's health.

Skin ageing

When it comes to ageing, vitamin C being an antioxidant can prove to be of great help. It has been found that a higher intake of vitamin C is linked with a lower likelihood of wrinkled and dried skin. 

Other health benefits of vitamin C include

  • Improve macular degeneration.
  • Reduce inflammation.
  • Reduce the risk of cardiovascular disease.

Food sources

green pepper, strawberries, broccoli, tomatoeswhite potatoes, sweet potatoes, leafy vegetables, papaya, mango, watermelon, red pepper, raspberries, sprouts, winter squash, cabbage, pineapples, cantaloupe, blueberries and other citrus fruits.

Check out Alvizia Vitamin C supplement for skin and anti-ageing. Vitamin C is considered as skin-replenishing and skin protective vitamin. It improves skin texture and reduces under-eye circles as well. Being an antioxidant it helps to reduce acne, pimples, blemishes and dark spots.

Tagged: L-Glutathione, Softgels, Vitamin-C


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