Vitamin C is a water-soluble compound found in many living organisms. Vitamin C is an essential nutrient for some metabolisms in our body. It stimulates the production of immune cells and makes our immunity stronger against foreign invasion. This is also known as ascorbic acid that is a water-soluble vitamin and is naturally present in some foods, and we can also intake by supplements. The most abundant source of ascorbic acid or vitamin C are citrus fruits such as limes, orange lemons, red peppers, strawberries, green leafy vegetable is the rich source and highly beneficial. The other sources of Vitamin C are animals. They usually synthesize their own Vitamin C. This was discovered in plays a vital role in body function.

What are vitamin C foods and What are Vitamin C benefits?

Citrus foods are immunity booster against COVID-19 invasion. The best source of Vitamin C foods comes from fruits and vegetable. All citrus foods are a good source of it. Vitamin C foods are one of the safest and best sources of nutrition. One cup of raw capsicums will provide 117mg. Citrus foods and rest of sources increase the RDA of men and women . Here are some benefits of Citrus foods mention below,

  • These foods are used to reduce the risk of chronic disease
  • Help to manage the high blood pressure
  • Help to lower the risk of heart disease
  • They help reduce the blood uric acid
  • Help you to save from iron deficiency
  • Boosts immunity
  • Protect your memory

What is the sign of Vitamin C deficiency?

Citrus foods are essential nutrients that must take regularly to prevent from deficiency. The most common risk factors are poor diet, mental illness smoking and dialysis. While the lack of ascorbic acid can take several months to develop. Here are some common signs and symptom of ascorbic acid deficiency that are

  • Rough skin
  • Corkscrew –shaped body hair
  • Bright red hair follicles
  • Spoon shaped fingernails
  • Dry, damaged skin
  • Slowly healing wounds
  • Painful swollen joints
  • Poor immunity
  • Poor mood
  • Weight gain

How to know if you are prone to COVID-19

  1. Unexplained weight gain:      

Citrus meal may help you from the fat cells by reducing stress hormones. Research has found a consistent link between low intakes of Citrus meal, but it is not clear. Low blood levels of Vitamin C have been linked to higher amounts of belly fat even in normal-weight .

  • Fatigue and poor mood:

Two earliest signs of Citrus foods deficiency are fatigue and poor mood. These type of defect will appear before full vitamin deficiency developed. While fatigue and irritating are some initial signs that appears, and these primarily sign will resolve after proper diet.

  • Bleeding gums and tooth loss:

Red, swallow bleeding gums are another sign of ascorbic deficiency. Without required citrus foods gum, tissues become weekend and blood vessel bleed more easily. Unhealthy gums cause falling of teeth

  • Weak bones:

Vitamin C foods deficiency may also effects bone. Low intake of Citrus meal increase risk to fracture bone. Citrus meal play a critical role in bone formation. So deficiency increases the rate of bones loss.

  • Dry, damaged skin:

Healthy skin contains a large amount of ascorbic, especially in the outer layer of skin. Citrus foods makes the skin healthy and protects the skin from sun and pollution. If we take a high Citrus foods, then skin appears healthy while lower intake of citrus foods increases the risk of dry skin. So dry and damaged skin may cause by lower eating ascorbic acid.

How to recover from Vitamin C deficiency?

The human body cannot make ascorbic acid, so it is an essential part of our diet. Vitamin C foods are necessary for health and repair many tissues in our body like skin, bone, teeth, and bones. It can decrease by taking higher vitamin C food. Some Vitamin C foods are mention below

  • Citrus fruits like orange, grapefruits, limes and lemons
  • Barriers such as strawberries blue barriers that are in rich of ascorbic acid  food
  • Melon and watermelon also contain high Citrus foods
  • Kiwi fruits
  • Vegetables such as spinach food, red peppers, green peppers, tomatoes, cabbage, and potatoes

Peoples can get ascorbic from fruits and vegetable. If you cook the fruits and vegetable may be ascorbic acide reduces. Intake of citrus food depends on your age

  • Children aged 1-10 year need vitamin 30mg per day
  • The one who aged 11-14 need vitamin 35 per day
  • Children over 15 need vitamin 40mg per day

There are some people who more at risk because of Vitamin C deficiency.

  • Those people who depend upon drugs
  • People who go on a very restrictive diet
  •  Those who are living with low income
  • People with a medical condition
  • Older people
  • Smokers
  • Pregnant and breastfeeding women


Life is the name of wealth and activeness. You should have a strong bones and muscles to enjoy every aspect of life. Vitamin C is more beneficial if we intake by natural means instead of supplements. Citrus foods contain fibres that are helpful in weight loss. They are immunity booster and stimulate the production of immune cells and hence protect us against pathogenic invasion.

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