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Vitamin C: Benefits, Daily Intake & Food Sources

Author Bowtie Team

Updated on 2025-07-28

Disclaimer: This article is translated with the assistance of AI.

Unlock the power of Vitamin C for better health! Getting the right amount is key—too much or too little can impact your well-being. The Bowtie team dives into its benefits, ideal daily doses, and a handy list of Vitamin C-packed foods to boost your diet.

What is Vitamin C?

Vitamin C is an essential water-soluble vitamin our body can’t do without, also known as ascorbic acid. It plays a key role in the healing process and is crucial for forming blood vessels, cartilage, muscles, and collagen in bones. As an antioxidant, Vitamin C helps shield cells from free radical damage and boosts the body’s ability to absorb and store iron.

Since our body can’t produce Vitamin C on its own, we must get it from our diet ⁴ .

Benefits of Vitamin C

Vitamin C offers a ton of benefits, including ⁵ :

Protecting cell health against inflammation
Enhancing white blood cells and lymphocyte activity to boost immunity
Maintaining healthy skin, blood vessels, bones, and cartilage
Aiding wound healing and reducing scurvy risk
Preventing immune system deficiencies
Preventing cardiovascular diseases
Preventing prenatal issues
Preventing eye diseases
Lowering the risk of various cancers , like breast, colon, and lung cancer
Combating stress by helping produce the stress hormone: adrenaline
Aiding absorption of other nutrients like non-haem iron
Reducing skin wrinkles
Inhibiting melanin formation

Daily Vitamin C Intake Guide

The table below shows the recommended daily Vitamin C intake for different ages and genders ³ :

Age	Male	Female	Pregnant	Lactating
0-6 months	40 mg	40 mg	N/A	N/A
7-12 months	50 mg	50 mg	N/A	N/A
1-3 years	15 mg	15 mg	N/A	N/A
4-8 years	25 mg	25 mg	N/A	N/A
9-13 years	45 mg	45 mg	N/A	N/A
14-18 years	75 mg	65 mg	80 mg	115 mg
19 years or older	90 mg	75 mg	85 mg	120 mg

Keep in mind, smokers need an extra 35 mg of Vitamin C daily compared to non-smokers.

Which Fruits and Vegetables Are Rich in Vitamin C?

The following vegetables and fruits are all rich in vitamin C. To achieve nutritional balance, it’s essential to consume a variety of foods in moderation ¹ .

Fruits Rich in Vitamin C

Guava
Orange
Green Kiwi
Pink, red or white grapefruit
Strawberry
Papaya
Cantaloupe
Mango
Mandarin orange
Starfruit
Honeydew melon

Vegetables Rich in Vitamin C

Red bell pepper
Green bell pepper
Broccoli
Cauliflower
Tomato
Amaranth
Bok choy
Mustard greens
Lotus root
Chinese broccoli

What Shouldn’t You Take with Vitamin C?

Taking vitamin C with the following foods or medications may lead to adverse reactions, so it’s best to avoid them ⁴ :

Aluminum: Taking vitamin C can increase the absorption of aluminum from medications containing it (such as phosphate binders), which may affect kidney function
Estrogen: Combining vitamin C with oral contraceptives or hormone replacement therapy may increase estrogen levels
Protease inhibitors: Reduces the effectiveness of antiviral drugs
Cholesterol-lowering drugs (Statins and niacin): Diminishes the effectiveness of lipid-lowering medications
Warfarin: High doses of vitamin C may reduce the effectiveness of blood thinners

Additionally, using antioxidants like vitamin C during chemotherapy may reduce the effectiveness of chemotherapy drugs.

Negative Effects of Vitamin C Deficiency

A deficiency in vitamin C can lead to the following negative effects and symptoms ³ :

Scurvy
Fatigue
Swollen gums
Skin bruising, spots, or purpura
Joint pain
Poor wound healing

Negative Effects of Excessive Vitamin C Intake

Excessive intake of vitamin C can lead to the following negative effects and symptoms ⁵ :

Stomach pain
Diarrhea
Abdominal bloating

Vitamin C Supplements vs Natural Foods

	Vitamin C Supplements	Natural Fruits and Vegetables
Advantages	Typically one pill contains 1,000 mg intake (recommend small doses per pill, under 500 mg) Convenient for people eating out	Rich in vitamin C, plus phytonutrients, enzymes, fiber, and other natural nutrients Synergistic effects between fruits and veggies aid absorption of various vitamins
Disadvantages	Increases kidney burden; watch for stone formation and drink plenty of water May interact with certain medications Supplements need proper storage to avoid moisture affecting quality Higher vitamin C doses lead to lower absorption rates	Requires time to prepare various types of fruits and veggies Vitamin C in fruits and veggies can be destroyed by heat during cooking or lost during storage

How Vitamin C Aids Cancer Treatment?

There is currently no evidence that vitamin C alone can treat cancer , but researchers are studying whether it can enhance the effectiveness of other cancer treatments, such as chemotherapy and radiation therapy, or reduce treatment side effects.

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Vitamin C FAQs

Does Vitamin C Cure Colds?

Currently, no medical studies show that Vitamin C effectively treats or prevents colds.

Can Vitamin C Supplements Replace Food?

Vitamin C supplements cannot replace food. Fruits and vegetables not only contain rich Vitamin C but also dietary fiber and more.

Sources

Author

Bowtie Team

The Bowtie Life Insurance Company Limited is an authorized life insurance company and Hong Kong’s very first virtual insurer approved. Through the use of modern technology and medical expertise, Bowtie offers an agent-free, commission-free and more convenient online platform for customers to quote, apply and claim for Voluntary Health Insurance Scheme (VHIS) anytime anywhere. Bowtie is ranked first in the direct channel sales throughout 2021. Stay up to date at www.bowtie.com.hk