Why You Need to Get Vitamin C from Food — And What Happens If You Don’t
The Forgotten Power of a Simple Nutrient
Imagine this: You are eating very well, you train, and yet you get abnormally tired, you fight with the skin or constantly get a cold. The villain may not be something strange. It may become the deficiency of vitamin C which is not only one of the most necessary and necessary nutrients.
Although it is tempting to believe that a daily intake of multivitamin meets your needs, the reality is: your body is unable to make vitamin C and commonly even supplements do not get absorbed effectively. It is imperative to get it with whole foods as opposed to being just healthier.
What is Vitamin C and Why is It So Important?
Vitamin C (ascorbic acid) is a water-soluble antioxidant that plays a central role in our body:
Boosts immunity by helping in the production of the white blood cells.
Improves skin health by aiding collagen synthesis, reducing wrinkles, and preventing sagging.
Accelerates wound healing and protects against infections.
Enhances iron absorption and prevents anemia.
Neutralizes free radicals to reduce the risk of chronic diseases.
According to the NHS and Healthline, regular intake of vitamin C is essential for both short-term and long-term health.
What Happens If You Don’t Get Enough Vitamin C?
Vitamin C deficiency may show in a number of unnoticeable ways that may be confused with other ailments. This is what can occur:
Early Symptoms:
Fatigue
Mood swings
Dry, splitting hair
Frequent infections
Poor wound healing
Prolonged Deficiency:
Scurvy: A disease that sailors were familiar with and, again, it has become prevalent among the individuals with improper diets.
Bleeding gums and easy bruising
Joint pain and swelling
Iron-deficiency anemia
Weakened immune system
According to MSD Manuals and NIH, vitamin C deficiency is more common than we think, especially among smokers, alcoholics, and those with restrictive diets.
Vitamin C from Food vs. Supplements
Dietary supplements may help, but frequently they are not enough, and they rarely have the synergistic nutrients that you would get from food. Fruit & veggies give a utilizable form of Vitamin c that the body eats.
Natural Sources of Vitamin C:
Oranges, lemons, guavas, kiwis
Bell peppers, broccoli, spinach
Strawberries, papayas, tomatoes
One medium orange yields 70mg of vitamin C, which is of your daily complement.
How Much Vitamin C Do You Need Daily?
The recommended daily intake according to HealthDirect and the NHS:
Adults: 65 to 90 mg/day
Upper limit: 2000 mg/day (excess may cause kidney stones or GI upset)
Smokers or those under high stress may need more
Why Food-Based Vitamin C is Better
Internal Support from Dr. Pankti’s Revive Clinic
We believe in a whole-body wellness approach. Nutrient support, including vitamin C, is part of our skin, immunity, and metabolic therapies:
We assess nutritional deficiencies and support your body with diet plans and, if required, safe supplementation.
Final Takeaway: You Are What You Eat
Do not wait when the symptoms appear. One of the best and easiest things you can ever do in terms of nutrition, skin and immune system is to add vitamin C rich foods into your lifestyle. What we need nature has already provided already, so why overlook it.
FAQs
It’s rare. Your body loses water-soluble vitamin C. More problems come from taking too many supplements.
It can reduce the length of time and greatly minimize its severity when taken regularly.
Breakfast in the morning. It assists with the energy and nutrients that are absorbed.
Difficulty healing tissues from cuts, frequent illness, tiredness, or bloody gums may be. Reference tests of blood can show.
It aids collagen formation and helps in diminishing dark spots, fine lines and lack luster.