What is Vitamin C?

What's Vitamin C?

Vitamin C or as it is known as Ascorbic Acid is a water-soluble vitamins, so the body does not store it and gets rid of excess amounts of it by excreting it with urine, and a large number of plant and animal species can make this the vitamin itself, unlike humans, who cannot manufacture it due to the absence of the enzyme responsible for it (in English: Gulonolactone Oxidase), and thus plants are a good natural source of vitamin C, and this vitamin plays a major role in helping the body perform its various functions.

Vitamin C Enriched Foods

There are many vegetable sources of vitamin C, and to benefit from it, vegetables and fruits must be eaten fresh and not stored for a long time, and should not be exposed to high heat, and from these sources:

  • Broccoli the strawberry.
  • Potatoes.
  • Tomato.
  • Kiwi;
  • Brussels sprout.
  • Red and green sweet peppers.
  • Citrus fruits.
  • Indian gooseberry.
  • Leafy vegetables.
  • Turnip;

How Vitamin C Per Day

The following table shows the daily amount that a person needs of vitamin C, according to the age group:

Age group

Daily requirement (mg)

6-0 months


7-12 months


3-1 years


8-4 years


9-13 years old


Males from 18-14 years old


Females from 18-14 years old


adult man


adult woman







Benefit Of Vitamin C

Vitamin C is an important nutrient for health, and its benefits are as follows:

Reducing the risk of pneumonia: Vitamin C can help reduce the duration of cold symptoms when infected, by approximately a day and a half, and in addition, some studies have indicated the possibility of helping to reduce the risk of other serious complications such as pneumonia, except It does not prevent catching a cold.

Contribute to building bones, muscles, and skin: The body needs vitamin C to produce collagen, which is the main protein that works to regenerate tissues in the skin, and thus can help reduce the appearance of wrinkles, forms the tissues that cover bones, muscles, and cartilage, and treats wounds and burns.

Brain stimulant: Vitamin C stimulates the brain by entering into the manufacture of hormones related to the transmission of nerve messages to the body, as these hormones have the effect of mood, memory, feeling pain, and others, and these hormones include serotonin, and adrenaline (Epinephrine), And norepinephrine, and dopamine.

Protecting cells from damage: Vitamin C is an important antioxidant as it fights free radicals that result from the body's exposure to external pollutants, radiation, and sunlight, and thus protects cells from damage and can prevent diseases such as cancer and heart disease.

Reducing the risk of developing macular degeneration: Some studies indicate that taking vitamin C from its food sources can help slow the risk of developing age-related macular degeneration, as one study showed a reduction in the speed of progression of this disease in Older people with it when taking vitamin C with some other nutrients such as zinc, vitamin E, beta-carotene, and copper for 6 years, and on the other hand, researchers indicate that the effect of vitamin C on cataracts is still unknown. It is clear and needs more studies, and it is worth noting that these two diseases are among the main causes of visual impairment in the elderly.

Increase iron absorption: It is recommended to take orange juice or other sources of vitamin C with foods that contain iron, because of its role in increasing iron absorption; Which leads to protect the body from the risk of anemia.

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The effect of excess and deficiency of vitamin C

 Increasing vitamin C: Eating one glass of orange juice, or eating sweet pepper is enough to provide most people with their daily need of vitamin C, so a lot of vitamin C supplements may lead to some symptoms such as diarrhea, vomiting, nausea, and heartburn, headache.

The risk of increasing vitamin C intake may increase in people who suffer from excessive iron accumulation in the body as a result of taking iron supplements significantly, as eating large amounts of vitamin C increases iron storage, which may cause damage to body tissues, It is worth noting that the body gets rid of excess amounts of vitamin C in the form of oxalate which is excreted with urine, which may lead to an increased risk of kidney stones, and increases the risk of kidney failure. If a person takes more than 2,000 milligrams of vitamin C daily.

Vitamin C deficiency: Vitamin C deficiency is a rare condition, but it may affect people who suffer from malnutrition, alcoholics, or drug addicts, and it also affects some people with kidney disease or cancer, as this deficiency leads to many symptoms such as depression, and a feeling of fatigue. Delayed healing of wounds, and bleeding gums, as a result of the possibility of scurvy, which in turn increases the risk of anemia.

Can I Take Vitamin C At Night

This question is on the minds of everyone. Is drinking sparkling vitamin C before bed useful or harmful? So we will answer it in the following lines:

The answer is: There is no harm in taking vitamin C at night or before bed, but some doctors prefer not to do so. This is because taking vitamin C leads to providing the body with energy and activity, so taking it before bed leads to difficulty sleeping and insomnia.

It is also preferable to take the vitamin after eating snacks so that the vitamins can rely on these other substances and do their work and not cause harm to the stomach if taken on an empty stomach.