Oranges and sweet lemon are one of the most popular fruits around the globe. The lemony tinge adds taste and nutritional value to many vegetarian and non-vegetarian dishes. But, did you know that apart from adding taste and flavour, these fruits offer you something great for your health? Yes, the citrus fruits are rich source of Vitamin C which is one of the safest and most effective nutrients. The vast benefits of vitamin C include the strong protection against immune system deficiencies, prenatal health problems, cardiovascular disease, eye infections, and even skin wrinkling. So, let's learn more about Vitamin C.


What is Vitamin C?

Vitamin C, also called ascorbic acid, is essential to many functions in the body. For example, it is needed to grow and repair tissues throughout the body.


Sources of vitamin C

Dietary sources of Vitamin C comprise many fruits and vegetables. Sources with the most vitamin C are,

  • Cantaloupes
  • Citrus fruits,
  • Fruits like kiwis, mangos, papayas, raspberries, cranberries, etc.
  • Red and green peppers
  • Spinach
  • Cabbage and other leafy greens



  • The body uses vitamin C in various ways. Vitamin C is needed by the body to form collagen. The body also utilises vitamin C to make skin, ligaments, tendons, and blood vessels. It also uses this vitamin to repair and maintain cartilage, teeth and bones, to heal wounds and to form scar tissue.
  • Vitamin C may also help to prevent cancer by blocking the damage made by free radicals. Vitamin C is an important antioxidant that helps to protect cells from damage caused by free radicals. We are exposed to many free radicals in the environment such as air pollution, cigarette smoke and ultraviolet light from the sun.
  • Many people promote vitamin C as a cure-all for a broad range of diseases. Many of these have not been proven. Health advantages of vitamin C that have been suggested but not scientifically proven include a lower risk of certain cancers, diabetes, cardiovascular disease, age-related macular degeneration and cataracts.
  • An intake of 500 mg per day of vitamin C, along with beta-carotene, zinc supplements and vitamin E slowed the progression of advanced age-related macular degeneration by about 25%. It also helped slow visual acuity loss by 19% for those who are already at great risk of developing the disease. The vitamins did not have a significant effect on the development or progression of cataracts, though.


Most people get enough vitamin C from their diet, so taking a vitamin C supplement may not be necessary. If you're at risk of iron deficiency, increasing your intake of iron should be a priority, but consuming vitamin C with iron supplements helps. For a healthy lifestyle, there should be a balance in all the essential vitamins and taking multivitamin supplements is a great option to keep your health in good shape. You can buy our range of multivitamins here