Why Vitamin C isn’t just for colds: How it protects your skin, heart, and brain – The Times of India
Vitamin C may be known for fighting colds, but its benefits run much deeper. This powerful antioxidant helps protect your heart, skin, and brain from daily wear and tear, supports collagen production, and strengthens immunity, making it one of the most essential yet overlooked nutrients in everyday health.
Vitamin C benefits : The misunderstood vitamin
Most of us reach for Vitamin C only when we catch a cold. But doctors say this nutrient plays a far bigger role in long-term health, from keeping your heart strong to protecting your skin and brain from damage.According to a recent report by the National Institutes of Health (NIH), Vitamin C supports immunity, collagen formation, and wound healing while neutralising harmful free radicals that damage cells. Yet poor diets and over-reliance on processed foods mean many people fall short of their daily needs.
What Vitamin C does for immunity, heart health, and skin
Vitamin C (ascorbic acid) acts as a potent antioxidant that protects tissues from oxidative stress, one of the main causes of ageing, inflammation, and chronic disease.
- Boosts immunity: It strengthens white blood cells and helps them fight infections more effectively.
- Supports skin health: It is essential for collagen synthesis, the protein that keeps skin firm and youthful.
- Protects the heart: Adequate Vitamin C intake helps reduce oxidative damage to blood vessels and improves cholesterol balance.
- Improves iron absorption: It converts plant-based iron into a form the body can absorb easily, preventing anaemia.
A review in the American Journal of Clinical Nutrition found that higher Vitamin C levels are linked to a lower risk of heart disease and hypertension.
Vitamin C deficiency symptoms you shouldn’t ignore
Vitamin C deficiency is rare but still common in urban populations where fruit and vegetable intake is low.Early signs include:
- Dry, rough skin
- Gum bleeding or swelling
- Easy bruising
- Slow wound healing
- Frequent colds or low immunity
- Fatigue and mood changes
Severe deficiency can cause scurvy, though it is now rare. Even mild deficiency can speed up ageing and weaken immunity over time.
Best natural food sources of Vitamin C
Fresh produce can easily meet daily requirements when eaten regularly.
Amla and guava provide nearly five times more Vitamin C than oranges. Eating a variety of colourful fruits and vegetables daily ensures a steady supply.
Vitamin C from food vs supplements
Most experts agree that whole foods are better than pills. Natural sources also provide fibre and phytonutrients that help absorption.The World Health Organization (WHO) recommends about 75–90 mg of Vitamin C daily for adults, which can be met with two servings of fruit and one of vegetables. Experts generally advise that women consume about 75 mg of vitamin C daily, while men need around 90 mg. Pregnant individuals are encouraged to get 85 mg each day, and those who are breastfeeding should aim for 120 mg. Children require smaller amounts than adults, with the recommended intake varying by age.High-dose supplements (above 1,000 mg/day) add little benefit and may cause stomach discomfort. For smokers, who lose Vitamin C faster, the daily requirement is around 35 mg higher.
Does Vitamin C really prevent colds?
Despite its popular reputation, Vitamin C does not prevent common colds for most people, according to clinical trials reviewed by the Cochrane Database of Systematic Reviews.However, regular intake can shorten the duration of colds and reduce severity, especially in people under physical stress such as athletes or shift workers.Consistency matters more than taking mega-doses once you are already sick.
Vitamin C for skin health and ageing
Vitamin C supports collagen, the protein that keeps skin firm and smooth. Deficiency can lead to dull, sagging skin and delayed healing.Topical Vitamin C serums are popular, but dermatologists note that diet matters more for lasting results. Combining citrus fruits with foods rich in Vitamin E such as nuts and seeds enhances antioxidant protection.
The takeaway on Vitamin C and overall health
Vitamin C is small but powerful. It protects your immune system, blood vessels, and skin from daily stress. Instead of relying on supplements, fill your plate with amla, guava, and colourful produce.A few servings of fresh fruits and vegetables every day can do what no capsule can – keep your heart healthy, your skin glowing, and your defences strong.
