Vitamin C: Benefits, Sources and Myths

Vitamin C is famous for immunity, but it does much more — and most people can get plenty from food. Here’s the honest picture.

What vitamin C does

• Antioxidant — protects cells from damage.
• Collagen production — vital for skin, joints and healing.
• Iron absorption — boosts absorption of plant iron (great for vegetarians).
• Supports immune function (but doesn’t "prevent colds" if you’re not deficient).

Sources and supplements

Food sources are excellent and easy in India: amla (very high), guava, citrus (orange, lemon), capsicum, tomato, green chillies. Most people who eat fruit and veg get enough without a supplement. Your body doesn’t store it, so mega-doses are just excreted — more isn’t better. A supplement helps only if your intake is genuinely low.

Quick answers

What are the benefits of vitamin C?

It’s an antioxidant, helps make collagen (skin, joints, healing), boosts plant-iron absorption, and supports immune function.

Do I need a vitamin C supplement?

Usually not — fruit and veg (amla, guava, citrus, capsicum) provide plenty. Extra isn’t stored, so mega-doses are simply excreted.

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