Vitamin C or ascorbic acid is one the most safe and effective nutrients to manage your overall health. It has proven to be a versatile, essential nutrient that can combat against compromised immune systems, eye disease, cardiovascular disease and surprisingly can even help prevent skin wrinkling. As a potent antioxidant, vitamin C also helps reduce oxidative stress to the body and is thought to have the potential to lower the risk of cancer.

How Much Vitamin C Is Enough To Achieve Its Benefits?

To achieve the highest health benefits from vitamin C, you should strive to take 500 milligrams every day. Try to consume plenty of fruits and vegetables throughout the day that are rich in vitamin C, also taking a dietary supplement of vitamin C will certainly help you reach the ideal daily dose to gain those health benefits.


Here is a list of essential fruits and vegetables that are rich in vitamin C:

•    Cantaloupe, 1 cup (8 ounces): 59mg
•    Orange juice, 1 cup: 97mg
•    Broccoli, cooked, 1 cup: 74mg
•    Red cabbage, 1/2 cup: 40mg
•    Green pepper, 1/2 cup, 60mg
•    Red pepper, 1/2 cup, 95mg
•    Kiwi, 1 medium: 70mg
•    Tomato juice, 1 cup: 45mg
•    Guava, 1 medium: 126mg
•    Kale, 1 cup: 80mg
•    Papaya, 1 small: 96mg
•    Strawberries, 1 cup: 98mg

Health Benefits


In preventing common colds, high doses of vitamin C is useful to ward off those annoying symptoms associated with colds, especially in the winter.

Tip: First thing in the morning, drink a large glass of orange juice, and pop a vitamin C supplement.  

Eye Disease:

As a powerful antioxidant, vitamin C helps to prevent cataracts from forming in the eye. Cataracts cloud the lens of the eye, potentially leading to blindness in older adults. Over time, sunlight and harmful UV rays lead to damaging effects cause by the formation of free radicals. However, with the use of vitamin C, it has the potential to counteract these free radicals from forming. Therefore, stopping cataracts in their tracks and improving overall vision.


Those who suffer from diabetes can definitely benefit from taking extra vitamin C doses. Vitamin C, can help regulate blood sugar levels. Researchers found that taking 500mg of vitamin C on a daily basis, lowered blood pressure and arterial stiffness in patients with type 2 diabetes.

Skin Aging:

When applied topically, vitamin C may protect the skin from free radical damage after exposure to UV rays. According to a study published in the American Journal of Clinical Nutrition, researchers examined links between nutrient intakes and skin aging in 4,025 women aged 40-74. The results found that higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance, dryness of the skin, and a better skin-aging appearance.


Heart Disease and Strokes:

In preventing heart diseases and strokes, vitamin C plays a key role by keeping free radicals at bay to avoid damage to artery walls. This essential nutrient also amazingly keeps cholesterol in the bloodstream from oxidizing, which in turn combats against the progression of heart diseases and strokes. According to another study published by the American Journal of Clinical Nutrition, researchers found that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk than those with the lowest concentrations.

Playing A Vital Role In The Body

Vitamin C plays an important role in the body by producing high levels of collagen, which is critical in healing wounds. When taking orally, vitamin C will help wounds heal faster and more effective.

The antioxidant properties associated with vitamin C help contribute to support the body’s immune system. Antioxidants inhibit oxidation, therefore protecting cells and their DNA from damage and mutation. With the use of vitamin C on a daily basis, this will help keep your immune system well nourished and strong. Maintaining a healthy immune system is essential, since it’s the body's first line of defense in battling against diseases.

It is considered to be one the safest nutrients because you cannot overdose on vitamin C. Excess amounts in the body are excreted through urine. However, it is important not to take over 2000 milligrams per day, as stomach problems and diarrhea could occur.