About Vitamin C

Health benefits of Vitamin C

Vitamin C Nutrition per 100gm

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Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a crucial role in the human body. While humans cannot synthesize vitamin C on their own, it is readily available from various food sources. Here are some common sources of vitamin C: Citrus Fruits: Oranges, lemons, grapefruits, and other citrus fruits are well-known for their high vitamin C content. Berries: Strawberries, raspberries, blueberries, and cranberries are excellent sources of vitamin C. Kiwi: Kiwi fruit is another fruit that is rich in vitamin C. Papaya: This tropical fruit is an excellent source of vitamin C. Guava: Guava contains a high amount of vitamin C compared to many other fruits. Bell Peppers: Red, yellow, and green bell peppers are rich in vitamin C, with the red variety containing the highest amount. Leafy Greens: Vegetables like spinach, kale, and Swiss chard provide vitamin C along with other essential nutrients. Broccoli: Broccoli is a cruciferous vegetable that contains a significant amount of vitamin C. Tomatoes: Tomatoes are a good source of vitamin C, particularly when consumed in their raw form. Mango: Apart from being delicious, mangoes also provide a decent amount of vitamin C. These are just a few examples, and there are other food sources of vitamin C as well. Including a variety of fruits and vegetables in your diet can help ensure an adequate intake of vitamin C. The connection between Vitamin C and Immunity: Vitamin C is well-known for its role in supporting immune function. Here's how vitamin C is connected to immunity: Antioxidant Properties: Vitamin C is a potent antioxidant that helps protect cells from damage caused by harmful molecules called free radicals. This antioxidant activity supports the immune system by neutralizing free radicals and reducing oxidative stress, which can weaken immune function. Collagen Production: Vitamin C plays a crucial role in collagen synthesis, which is essential for the formation and maintenance of various tissues, including the skin, blood vessels, and organs. Collagen is vital for the integrity of the skin and acts as a physical barrier against pathogens. By promoting collagen production, vitamin C helps maintain the structural integrity of the skin and other barriers that prevent the entry of pathogens. Immune Cell Function: Vitamin C is involved in the functioning of various immune cells, including neutrophils, lymphocytes, and phagocytes. It supports the activity and proliferation of these immune cells, enhancing their ability to combat pathogens. Cytokine Production: Vitamin C also influences the production of cytokines, which are small proteins involved in cell signaling and regulating immune responses. It helps modulate the production of cytokines, promoting a balanced immune response. Overall, adequate intake of vitamin C is important for maintaining a healthy immune system. While vitamin C alone may not prevent or cure illnesses, it is an essential nutrient that supports immune function and contributes to overall health. It is recommended to obtain vitamin C through a balanced diet, incorporating a variety of fruits and vegetables. In certain cases, such as during illness or when dietary intake is insufficient, vitamin C supplements may be recommended under the guidance of a healthcare professional.