Benefits of Vitamin C – 5 scientifically proven benefits of vitamin C

Benefits of Vitamin C – 5 scientifically proven benefits of vitamin C

Benefits of Vitamin C – 5 scientifically proven benefits of vitamin C

Vitamin C which is also known as ascorbic acid is a popular vitamin that was first identified in the early twentieth century. It was first known for its role in preventing scurvy disease. Today, it is widely produced by many manufacturers and it is widely accepted as a vitamin with important benefits.

Vitamin C is a water-soluble vitamin that cannot be stored in the body for long. Other water-soluble vitamins include all the B vitamins (Thiamine, Riboflavin, Niacin, B6, B12, Folate). Vitamins A, D. E and K are known as fat-soluble vitamins and these can be stored in the body for longer.


The body needs Vitamin C (ascorbic acid) for over 300 metabolic functions in the body. Some of these functions include tissue growth and repair, adrenal gland function, and supporting healthy gums.

Benefits of vitamin c

1.     Collagen production

One benefit of Vitamin C is that it is required for the production of collagen in the body. Collagen is the connective tissue that holds the skeleton together, attaches muscles to bones, helps build strong blood vessels and also helps hold the skin together. Vitamin C is required by the body to produce collagen as the body cannot produce it on its own. Collagen in the body helps support healthy skin tone and structure. It also helps improve bone and joint structure as well as reducing joint pain.

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2.     Healing wounds

Another benefit of vitamin c is that it supports the healing of wounds in the body. Vitamin C helps the body heal faster in situations where you have broken bones, sprained joints, cuts, and other bruises. In scientific research, it was reported that clinical studies provide evidence that wound healing in subjects judged not deficient in vitamin C can be significantly accelerated with supplements of this nutrient above the recommended daily allowance (RDA). This is part of the reasons why surgeons may recommend more Vitamin C intake after surgery to help support increased collagen production.

3.     Vitamin C as an Antioxidant

Vitamin C is one of the most important antioxidants in the body. This is another of the numerous benefits of vitamin c. An antioxidant is a substance that fights free radicals in the body. Free radicals are compounds that are known to cause unwanted medical conditions if their levels become too high in the body. They are unstable and react quickly with other compounds.  Some of these unwanted medical conditions include diabetes, cancer and heart diseases. Vitamin C also supports other antioxidants in the body to perform. Other vitamins and minerals such as folic acid and iron rely on Vitamin C to support in their role as antioxidants.

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4.     Immune system booster

One of the other benefits of Vitamin C is the role it plays in improving or boosting the immune system. A scientific study that looked at Vitamin C and Immune Function reported that it contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system. Vitamin C supports epithelial barrier function against pathogens and promotes the oxidant scavenging activity of the skin, thereby potentially protecting against environmental oxidative stress. According to another study, the results of the study suggest that vitamin C supplementation may be beneficial for some of the subjects doing heavy exercise who have problems with frequent upper respiratory infections. The lack of Vitamin C has been known to increase the risk of many unwanted infections such as pneumonia. One benefit of Vitamin C is how it reduces the likelihood of a cold progressing to pneumonia.


5.     Allergies

Vitamin C is known to be a natural antihistamine that helps deal with allergies. It is also useful in reducing the symptoms associated with Asthma. Studies have found that people with asthma tend to have low levels of vitamin c in their blood.


In addition to the above, some other benefits of Vitamin C include

  • It may help lower the risk of coronary heart disease
  • It may help reduce the risk of cancer
  • It may help reduce the risk of cataracts

Vitamin C Foods – Sources of Vitamin C

Vitamin C is mainly found in fruits and some vegetables. Good food sources of vitamin c include berries, citrus fruits, avocados, black currant, broccoli, collards, kale, lemons, mangoes, sweet peppers, persimmons, pineapple, radish, rose hips, spinach, strawberries, tomatoes and grapefruits.

Orange is one of the commonest food sources of vitamin C and it is known to be an excellent source. It loses the amount of Vitamin C if it undergoes some form of processing (like heating) so it is best consumed as a freshly squeezed juice.

Other herbs that contain Vitamin C include fennel seed, peppermint, paprika, parsley, plantain and cayenne.





The Complete Guide to Vitamins, Herbs, and Supplements

Balch, P. and Balch, P., 2008. Prescription For Nutritional Healing. New York: Avery.

Blake, S., 2011. Vitamins & Minerals Demystified. New York: McGraw Hill Professional.