Vitamin C , also known as ascorbic acid , is a vital nutrient that plays a key role in supporting our immune system . It is also an antioxidant that helps protect our cells from damage caused by harmful free radicals.
Vitamin C also helps in the production of collagen , a protein that supports the health of our skin , bones and connective tissues . With its numerous health benefits, vitamin C is essential as part of a balanced and healthy lifestyle .
The recommended daily intake of vitamin C varies depending on age, gender and specific medical conditions. For most adults, the recommended daily intake is around 75 to 90 milligrams for daily use, but higher doses may often be necessary, such as during periods of illness , pregnancy , or intense physical activity .
Vitamin C can be obtained from a wide variety of food sources , including citrus fruits , berries , kiwi , broccoli , peppers and green leafy vegetables . However, supplementation may be beneficial for individuals who have difficulty meeting their vitamin C needs through diet alone.