Vitamin C: Benefits, and strengthening your immune system

Everybody has heard of Vitamin C, but few understand the full extent of its benefits. Research has shown that a balanced and consistent intake of the Vitamin C can provide you and your loved ones with tremendous health benefits. Vitamin C is also believed to be critical in the prevention of colds.

After reading this guide to Vitamin C, you will have a clearer understanding of the essential vitamin and how you can unlock its full benefits. You will learn about its benefits and side effects, and exactly what fruits you should incorporate into your diet to get your daily dose of Vitamin C.

Benefits of Vitamin C

1. Strengthens your immune system

Vitamin C is an organic molecule which functions as an antioxidant. Antioxidants are extremely important for strengthening the immune system, which is your body's natural defence mechanism against infections. By consuming a balanced amount of Vitamin C, it is believed that your immune system will be able to act similar to a shield against germs, and as a result prevent infections such as the common cold.

2. Slows down the aging process

While aging is inevitable, there are ways to keep yourself looking youthful; sufficient Vitamin C intake is one of them. Vitamin C has the ability to the fight against the aging process like no other. It protects your cells against harmful molecules known as free radicals, and in the process minimises and in some instances, eliminates the fine lines and wrinkles that form as the skin ages. Vitamin C also promotes the production of collagen, a type of protein which improves the elasticity and strength of the skin. Your skin does not have to be saggy and pale-looking, maintain glowing radiant skin by consuming sufficient Vitamin C.

3. Improve brain function and memory

In 2017, a team of scientists and researchers found a connection between low levels of Vitamin C and reduced memory capacity and ability to process thoughts. The results of similar scientific research has also shown that individuals with dementia have a lower blood concentration of Vitamin C. Scientists believe that oxidative stress is a major reason for the development of cognitive impairments. As Vitamin C is an antioxidant, it counters oxidative stress. That is why the consumption of Vitamin C is important in maintaining and improving brain function.

4. Maintaining healthy gums

Inflammation of the gums, also known as Gingivitis, is a type of gum disease. Those with the disease have swollen gums that are not only painful to the touch, but also bleed often and easily. This disease can also occur in individuals who practice good oral health if insufficient Vitamin C is consumed. This is because the vitamin is required by the body to maintain your gums. So, in addition to brushing and flossing your teeth, also make sure that your Vitamin C intake is sufficient,

Best Sources of Vitamin C


Also known as the Chinese Gooseberry, it is a small and potent super-fruit that has soft and sweet flesh with tiny edible seeds.

It contains 92.7 mg of Vitamin C per 100 grams.


A common tropical fruit that grows on a small tree. It has sweet or sour pulp. It is usually enjoyed with a pinch of salt and pepper or simply by itself.

It contains 228.3 mg of Vitamin C per 100 grams.


This yellow-coloured fruit is often used to produce juice for both culinary. It has a distinctive sour taste, and can be added to water to create a simple, refreshing beverage.

It contains 53 mg of Vitamin C per 100 grams.


This large orange fruit is a type of berry. When ripe, it feels as soft as an avocado and has a sweet-tasting flesh.

It contains 62 mg of Vitamin C per 100 grams.


The colour orange was actually named after this fruit, and not the other way around. Although it is a mildly acidic citrus fruit, it is generally sweet-tasting.

It contains 53.2 mg of Vitamin C per 100 grams.


Despite its name, the strawberry is not actually a berry. This red, sweet and juicy fruit is enjoyed for its unique taste.

It contains 58.8 mg of Vitamin C per 100 grams.

The bottom line

Vitamin C is an antioxidant which can be obtained from fruits and vegetables. It strengthens the immune system, which is the body's natural defence against infections. With the ongoing COVID-19 Coronavirus outbreak, making sure that you and your loved ones have a strong immune system is important. In addition, Vitamin C also keeps your skin youthful, mind sharp and gums healthy.

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