Why is vitamin C important?

This vitamin also plays a key role in almost all of the body’s tissues. Without vitamin C, the body cannot make collagen, a protein that is necessary for building and maintaining:

• healthy bones
• joints
• skin
• digestive tract tissues

Vitamin C is an important part of the immune system, which defends against viruses, bacteria, and other pathogens. Studies show that low levels of vitamin C lead to problems with the immune system and other illnesses.

Vitamin C deficiency can result in a condition called scurvy. This deficiency is relatively rare in the United States.

A vitamin C deficiency, or scurvy, may cause:

• joint pain
• bleeding gums
• fatigue
• problems with wound healing
• depression
• tooth loss

The following sections discuss some of the most important benefits of vitamin C.

Boosting heart health

Some evidence suggests that vitamin C may help lower the risk of heart disease or its complications.

One study indicates that people who consume more vitamin C have a lower risk of death from cardiovascular disease.

Other researchers are not convinced that vitamin C alone improves heart health. However, eating more fruits and vegetables can help boost the heart's health by providing a range of vitamins, minerals, antioxidants, and fiber.

Strengthening the immune system

Vitamin C has an immune-boosting effect that can help the body fight off illnesses, such as the common cold.

One study found that vitamin C helped prevent pneumonia and supported tetanus treatment. Also, findings of an animal study trusted Source suggest that vitamin C plays a role in reducing lung inflammation that results from the flu.

Lowering the risk of some cancers

Vitamin C is an antioxidant, so that it can prevent damage caused by free radicals. This may help prevent diseases such as cancer.

Investigations into whether vitamin C effectively prevents cancer have yielded mixed findings. However, the results of a few studies have been positive:

• A meta-analysis found that vitamin C was linked to a lower risk of certain types of brain tumors.
• Another study determined that high doses of vitamin C impaired the growth of colorectal tumors in mice.
• A different meta-analysisTrusted Source observed that higher vitamin C intake was associated with a lower risk of lung cancer.

Vitamin C-rich foods can be a part of nearly any meal. The following breakfast, lunch, and dinner ideas can help a person meet their daily requirement.

Breakfast

Many people have a glass of orange juice with breakfast, but this is high in sugar. In fact, some brands of orange juice contain as much sugar as soda.

Instead, load up on vitamin C in the morning with some of these breakfast options:

• a smoothie made with plain Greek yogurt, kiwi, and strawberries
• a turmeric and papaya smoothie
• an omelet with chopped red and green bell peppers
• a make-ahead pineapple and a blueberry breakfast parfait

Lunch

A healthful lunch can help prevent afternoon fatigue and keep energy levels up until dinner. Some ideas for a vitamin C-infused midday meal include:

• a leafy green salad of kale and spinach, topped with mandarin oranges
• sweet potato and black bean chili
• a baked potato topped with fresh tomato salsa
• an avocado and mango salad

Dinner

Dinner can be a rich source of vitamin C when a person tops vegetables or meats with freshly squeezed lemon juice.

When vitamin C accompanies iron-rich plant foods, the body absorbs the iron more efficientlyTrusted Source.

Some dinner ideas include:

• cooked chicken breasts served with a squeeze of fresh lemon juice
• roasted brussels sprouts with lemon and garlic
• cauliflower rice topped with broccoli, garlic, and parmesan cheese
• chili-stuffed peppers
• savory and sweet guava chicken

Other groups who may benefit from a higher vitamin C intake include:

• people who do not eat enough fruits and vegetables or who have a very restricted diet
• people who are unable to absorb vitamins and nutrients fully
• people with certain health conditions, such as kidney disease or cancer

If someone cannot get enough vitamin C in their diet, they can take supplements. Many brands are available in drug stores and online.