7 Scientifically Proven Benefits of Vitamin C

benefits of vitamin c

Vitamin c is one of the most important vitamins our body needs. Because the human body cannot produce it – you must obtain it from an outside source, such as supplements or natural sources. There are many benefits of vitamin c that is why it is crucial to add this impressive vitamin into your daily diet.

Vitamin c is soluble in water and found abundantly in many fruits and vegetables such as oranges, lemon, spinach, kale, and broccoli.

You need to take your daily recommended amount of vitamin c. The daily recommended amount of vitamin c for men is 90 mg, while for women is 75 mg. It is good to obtain it from natural sources – however, you may also opt for supplements.

Role of vitamin c in the body

Vitamin c – also known as ascorbic acid – is necessary for growth and development. This vital nutrient is involved in various functions of the body including:

  • Wound healing
  • Relieving stress
  • Formation of collagen
  • Iron absorption
  • Maintenance of bones tissues and cartilage

Vitamin c also protects the body from the damage caused by the free radicals. These molecules may lead to severe health conditions, including cancer and heart disease. The human body cannot store this water-soluble vitamin, so overdose is not a problem.

However, a person must not exceed the upper safe limit, which is 2000 mg as it may lead to an upset stomach.

7 most impressive benefits of vitamin c

There are 7 most impressive benefits of vitamin c.

1. Helps lower blood pressure

Blood pressure is common nowadays, and it puts you at greater risk of developing many other diseases like heart disease. Studies have shown that vitamin c is tremendously helpful in reducing high blood pressure.

These studies have shown that vitamin c helps lower blood pressure in both children and adults. However, it is not clear whether these results are long-term or temporary. To be on the safe side, it is good to not completely rely on the intake of vitamin c to control blood pressure.

2. Boosts immunity

Vitamin c is known as a strong antioxidant. Antioxidants are considered best for strengthening the immune system. These antioxidants play a vital role in protecting the cells from harmful molecules. The molecules are called free radicals and can damage the cells of the body.

A regular intake of vitamin c helps increase the level of antioxidants in the body. As a result, it boosts the immunity of the body and protects from many chronic diseases. (Study)

3. Reduces risk of heart disease

Heart disease is the common and leading cause of death globally. Many factors contribute to the increased risk of heart diseases like high blood pressure and high cholesterol level.

Several studies have shown that regular intake of vitamin c may help reduce the risk of heart disease. (Study)

Some other studies also indicate that intake of vitamin c reduces the bad cholesterol level of the body, which is the leading cause of heart disease. It is good to add multiple vitamin c rich foods to your daily diet to reduce the risk of heart disease.

4. Improves Absorption of iron

Iron is one of the most important nutrients our body needs. It plays a vital role in carrying the oxygen, transporting it throughout the body, and making the red blood cells.

Regular intake of vitamin c helps in improving the absorption of iron. Vitamin c helps in converting poorly absorbed iron into an easy-to-absorb form. This is why it is common among people who eat a plant-based diet. Iron levels in plant-based diets are lower than in meat-based diets.

One study has shown that intake of 100 mg of vitamin c increases your iron absorption to 67%. If you do not eat many iron-rich foods, you need to increase your intake of vitamin c as it will help you improve your iron level and reduce the risk of anemia.

5. Reduces risk of gout

Inflammation of joints leads to gout – a type of arthritis. This condition is extremely painful. People with gout have a high level of uric acid in their blood. This uric acid is not excreted from the body – instead, it crystallizes and deposits in the joints.

Vitamin C lowers uric acid levels, which aids in the prevention of gout. (Study 1,2)

Several studies have shown a strong linkage between vitamin c and reduced uric acid levels. However, more research is needed to confirm its impact on gout.

6. Protects from various infections

Vitamin c helps improve the body’s defense mechanism. As a result, it helps in preventing various diseases and infections. Vitamin c promotes the production of white blood cells that play a vital role in the body and protects against multiple infections.

Similarly, vitamin c protects against the harmful effects of free radicals and strengthens the skin barriers by acting as a strong antioxidant. (Study)

It also improves the wound healing time and speeds up the recovery time. (Study)

7. Improves memory

Memory problems increase as someone ages. Dementia affects many people globally. It is a condition when a person has poor memory and thinking ability. The production of free radicals and their accumulation leads to a condition called – oxidative stress, which contributes to many chronic diseases. The oxidative stress near the central nervous system may increase the chances of dementia.

Vitamin c act as a strong antioxidant, and its low level may contribute to impaired thinking ability. Several studies have indicated that people with dementia have a lower level of vitamin c in their blood. A high intake of vitamin c is linked with better memory and thinking ability. (Study)

How to add vitamin c to your diet?

Vitamin c is found in many fruits and vegetables including:

  • Green peppers
  • Lemon
  • Grapefruit
  • Oranges
  • Tomatoes
  • Kale
  • Broccoli
  • Potatoes
  • Brussels sprouts
  • Mangoes
  • Cabbage
  • Berries
  • Squash
  • Cantaloupe
  • Pineapple

You may add more vitamin c to your diet in the following ways:

  • Snack on fresh fruits and vegetables.
  • Make fruit juices with the pulp.
  • Make salads with lettuce, broccoli, and tomatoes.
  • Include vegetables on your sandwiches or bread wraps.
  • Add berries to your breakfast cereals, pancakes, and muffins.
  • Add a glass of vegetable juice to your lunch routine.
  • Make summer slushies with fruits.
  • Add oranges, berries, and mangoes to your sweet treats like muffins, cupcakes, cakes, and pies.

There is no perfect rule to adding more vitamin c to your diet. Try to eat more vitamin c rich fruits and vegetables to get maximum health benefits.


Vitamin c is also known as ascorbic acid. It is a water-soluble vitamin having many health benefits, such as lowering high blood pressure, boosting immunity, and reducing the risk of several illnesses.

To get maximum benefits of vitamin c – it is good to add various fruits and vegetables to your diet. However, you may also add vitamin c supplements if you are not getting enough amount from your diet.

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