Sources of Vitamin C and Deficiency Symptoms

This vitamin is perhaps noted as the mightiest of all vitamins. The scientific term for this vitamin is ascorbic acid and its health benefits are more or less known to almost everyone.

The key factor in this vitamin which enables it to ward off the skin cancer, keep the skin tissues intact, eliminate the radicals, fight the harmful, wicked germs that break through the body’s immunity system and give away fall diseases is the antioxidant effect.


[su_spoiler title=”What is the recommended dietary allowance (RDA) for vitamin C in a day?” open=”no” style=”default” icon=”plus”] The RDA for vitamin C for men and women above the age of 19 years is 90mg and 75 mg in a day respectively.[/su_spoiler] [su_spoiler title=”Why should I include vitamin C rich ingredients in my diet?” open=”no” style=”default” icon=”plus”]Vitamin C is essential to make collagen, to improve absorption of iron, and to protect your cells from damage by free radicals such as air pollution, excessive sunlight, cigarette smoke, and metabolism.[/su_spoiler][su_spoiler title=”I have bleeding gums, scaly skin, and a constant ache in joints and muscles. What do the symptoms suggest?” open=”no” style=”default” icon=”plus”]You should get yourself examined for vitamin C deficiency. The doctor will accordingly prescribe treatment, medication, and supplements if required.
[/su_spoiler][su_spoiler title=”What will be the side effects of excessive dosage of vitamin C?” open=”no” style=”default” icon=”plus”]Excess intake of vitamin C via artificial supplements may interfere with certain medical conditions such as kidney impairment and diabetes, as well as certain medications. Always consult your doctor before taking any supplements.[/su_spoiler][su_spoiler title=”Does cooking affect the nutrient concentration of vegetables?” open=”no” style=”default” icon=”plus”]Yes, cooking practices such as steaming, boiling, and frying sometimes reduces the content of vitamins and minerals in some vegetables like kale.[/su_spoiler]


These radicals are responsible for damaging the connective tissues of the skin; this accelerates the process of aging. Antioxidants strengthen the immunity system of the body.

People who take a sufficient dose of vitamin c enriched foods are found to have less cough and cold than those who don’t. It also cures cold by unblocking the nasal congestion.

The formation of a protein called collagen inside the cell is assisted by vitamin c.It adds oxygen and hydrogen to the two amino acid namely lysine and proline. These two amino acids later build up collagen outside the cell.

Collagen protein is the physical unit of the body. It gives the body its structure, creates the connective tissues of the bones, joint areas like ligament, tendons, of the organs such as the kidneys, livers and also of the teeth and cartilage.

This vitamin is indispensable when it comes to the absorption of vitamin A and E.It protects these vitamins from oxidation. It helps in breaking down the fatty acids as well which releases energy in the body.

Foods that contain vitamin C

Vitamins for the skin & beauty care

Consumption of citrus fruits in large volumes can meet the vitamin c demand of your body. These fruits are loaded with ascorbic acid. Among such fruits, oranges and lemons stand apart as the mighty duo. Their sour taste indicates the presence of acid in them.

A glass of fresh lemon juice, warm water with a slight addition of honey is a popular remedy of weight-control. It is the antioxidants that help to burn the calories quickly, cutting down the excess fat from your waste

The berries of all types including red berries, blue berries, cranberries, strawberries, raspberries are ascorbic acid fortified. Among the spices, bell pepper is a fine source. Tomatoes, papaya; guava, broccoli and other green leaves are also full of this nutrient.

C vitamin deficiency causes

The body does not make this vitamin inside it, therefore constant replenishing is unavoidable. Too little vitamin c in the body might disrupt the functions of the other vitamins, minerals and other nutrients.

Wrong diet and malnutrition take part in depriving the body of this much needed vitamin. People who are severely alcoholic, chain smokers or suffering from hyperthyroidism require high intake of vitamin. Failure to acknowledge this fact leads to deficiency.

Improper method of cooking is the most common cause of the loss of a large portion of vitamins. Deep frying, draining the broth of the vegetables, cooking for a long times can slash down some vitamin c from your food.

Depending too much on canned, processed foods may also lead to the same consequences as preservatives used in these foods destroy the vitamin C. The children, disorders due to the lack of ascorbic acid are noticed in those who are deprived of breast milk.


  1. The initial signs of mild vitamin c deficiency results in body fatigue, weakness, headache, delay in the healing of injuries, pain in the joints and so on. As the intensity of the inadequacy increases, the body tends to develop a poor immunity system. People easily become the victims of cold and flu, fever, viral infections. The lack of antioxidants promotes the breeding of pathogenic bacteria and germs inside the body. As a consequence, diarrhea and other stomach problems take place.
  2. When the condition becomes grave serious, an ignominious disease called scurvy infect the malnutrition person. Losses of appetite, nausea, loose motion, frequent bouts of fever are the symptoms of mild scurvy. If it is not treated at this stage, the problem takes a dreadful form. Loss of teeth,inflamed,weak,unsightly gums, skin bleeding, and swelling of the limbs are signs of severe scurvy. Infants, who fall prey to this disease, have a slow growth of body muscles and bones. For adults, it can result in heart attack and anemia.
  3. The effect of deficiency leaves its signs on the skin as well. According to the dermatologist, a large number of skin diseases are instigated to the absence of this vitamin in the body. As discussed above, it plays a crucial role in the formation of collagen. A poor diet will can break down the collagen and cause to appear the signs of aging i.e. wrinkles, fine lines. The interruption in the production of mucous and damage of the mucous membranes induces the manifestation of rough, chapped, scaly skin. Not only skin, it also affects the hair follicles, causes, scalp inflammation aggravating hair loss. With the right food, these issues can be easily overcome.

Foods That Contain Vitamin C


Citrus Fruits

All the juicy citrus fruits are excellent sources of vitamin C including orange, kiwi, guava, grapefruit, and lemon. A whole raw lemon with its peel contains 83 mg of vitamin C. Other fruits rich in vitamin C include papaya, strawberries, guava, and cantaloupe. You can get 87 mg of the vitamin from a single cup of papaya. One cup serving of half-cut strawberries contains 89 mg of the vitamin.

The tropical pink-fleshed guavas provide 126 mg of the vitamin. Also, a half-cup of blackcurrants gets you 101 mg, and a medium pack of kiwi gets you 71 mg of vitamin C. Lychees rich in omega-6 and omega-3 fatty acids contain 7 mg of the vitamin. Fresh medium-sized oranges provide 70 mg of vitamin C. 

Kakadu plums are the native superfood of Australia that contains the highest known concentration of the vitamin. A small pack of plums provides 481mg of vitamin C. Red acerola cherries are another good source of the vitamin that provides 822mg of vitamin C from a half-cup quantity. Sweet, small, and tangy rose-hips get you 426 mg of the vitamin per 100 gms. Orange-colored persimmons contain 16.5 mg of vitamin C.


Some nutrient-rich vegetables that contain vitamin C include cauliflower, broccoli, capsicum, and Brussel sprouts. A single bowl of raw capsicum provides 117 mg of the vitamin. A half-cup serving of cooked broccoli provides 51 mg of the vitamin, and a half-cup serving of Brussels sprouts gives 49 mg of vitamin C. Single green chili pepper contains 109 mg, and one red chili pepper contains 65 mg of vitamin C. 

Add more color to your platter with sweet yellow peppers that provide 137 mg of the vitamin from just a half cup. Fresh thyme and parsley contain high concentration of vitamin C. Consume a cup of chopped raw mustard spinach and a cup of chopped raw kale to get 195 mg and 80 mg respectively of vitamin C.