Vitamin C is one of the important nutritional values ​​of the body. C vitamin "absorbic acid” can be identified by the name. Vitamin C is in the category of water-soluble vitamins. Vitamin C is not produced in the human body, so all of the vitamin C is taken into the body from the foods consumed. The amount of vitamin that should be taken into the body on a daily basis may differ between men and women. Vitamin C, which should be taken into the body daily, is 75 mg in women and 90 mg in men. Women's need for vitamin C increases during pregnancy and lactation. Since vitamin C is a type of vitamin that is not stored in the body, it must be taken into the body daily. Vitamin C deficiency is common in the blood because vitamin C is not produced in the body. If more vitamin C is consumed than the body's daily requirement, excess vitamin C is excreted through urine and sweat. Vitamin C, which is not enough in the blood, can cause weakness, bleeding in the gums, skin spots and frequent illness. 

How to Meet Daily Vitamin C Needs?

Vitamin C is a very important vitamin for the body. If enough vitamin C is not taken into the body, frequent illnesses and fatigue may occur. Therefore, it is necessary to take vitamin C into the body regularly. You can meet vitamin C from the following products and foods;

Foods in the citrus category

Various fruits and vegetables

Capsule or chewable supplements C vitamin containing foods. It is necessary to consult a doctor before consuming capsules or chewable supplements. In addition, undercooking or raw consumption of foods containing vitamin C helps the body get more vitamin C. 

C vitamin

What is Vitamin C Required Daily? 

Vitamin C is a type of water-soluble vitamin that is not produced in the body. Therefore, it is necessary to get vitamin C from various foods. The amount of vitamin C that individuals need to take into the body daily can be listed as follows. 


0 – 6 months child: 40 milligrams per day

  • 7 months – 12 months child: 50 mg
  • 1 year – 3 years old child: 15 Mg
  • Children aged 4 – 8 years: 25 Mg
  • Children aged 9 – 13 years: 45 Mg
  • 14 years – 18 years old female: 65 Mg
  • 14 years – 18 years old male: 75 Mg
  • 19 years – 19+ years women: 75 Mg
  • 19 years – 19+ years male: 90 Mg
  • Pregnant women: 80/85 Mg                  
  • Breastfeeding women: 115/120 Mg

Before taking this amount of vitamin C, it is necessary to consult a doctor and have a blood test. 

What's in Vitamin C?

Vitamin C The places where it can be taken into the body the most are food. The point to be considered here is the cooking temperature of foods containing vitamin C. Foods containing vitamin C that are cooked in excess heat may lose their nutritional value. Vitamin C is most commonly found in fresh fruits and vegetables. It is recommended that foods containing vitamin C should be consumed with their shell, not sliced ​​with metal peeling tools, and consumed without waiting too long. Vitamin C is found more in some vegetables and fruits than in other foods. These vegetables and fruits can be listed as follows;  

  • Orange, tangerine, grapefruit, kiwi, pineapple, strawberry, lemon
  • Red and green pepper
  • Tomato
  • Arugula, parsley, lettuce, broccoli, cabbage, spinach 
  • fresh rosehip

What are the benefits of vitamin C?

Vitamin C keeps the immune system strong and it is a very important type of vitamin for protection from diseases in winter. This type of vitamin is not produced by the body, and its deficiency can lead to weakness and diseases. If vitamin C is found in excess in the body, it is excreted through sweat and urine. Vitamin C not only protects from diseases. The benefits of vitamin C can be listed as follows; 

  • Reduces the risk of chronic diseases: Vitamin C removes free radicals from the body and prevents the occurrence of chronic diseases by minimizing stress. In particular, it prevents the occurrence of cardiovascular diseases. 
  • Keeps blood lipids in balance: Vitamin C has high cholesterol and triglyceride keeps the levels in balance.  
  • Prevents gout attacks: Vitamin C minimizes the level of uric acid in the blood and prevents gout attacks. Getting enough vitamin C into the body prevents gout.
  • It is effective on iron absorption: Vitamin C helps the production of acid, which helps the iron taken into the body with food to be absorbed at a higher rate in the intestines. Diseases such as anemia do not occur with increased iron absorption.  
  • Strengthens cognitive functions in the brain: Vitamin C strengthens the thinking ability and memory in the central nervous system, prevents dementia
  • Strengthens the immune system: Vitamin C supports the production of white blood cells that help protect the body against infections. Thus, infections that may occur in the body are prevented.


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