Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a vital role in overall health. Known for boosting the immune system and supporting healthy skin, it is one of the most well-studied and essential nutrients for the human body. Since our bodies cannot produce Vitamin C naturally, it must be obtained through food or supplements.
Peanex Tablet is a nutritional supplement designed to support overall health by addressing specific vitamin and mineral deficiencies. It is commonly used to enhance immunity, promote bone health, and improve skin and hair conditions.
The Role of Vitamin C in the Body
Vitamin C is a powerful antioxidant that protects cells from damage caused by free radicals—unstable molecules linked to aging and various diseases. It is also essential for collagen production, a protein that provides structure and strength to the skin, bones, and connective tissues. Additionally, Vitamin C helps the body absorb iron from plant-based foods, supporting healthy blood and oxygen circulation.
Vitamin C and Immune Function
One of the most recognized benefits of Vitamin C is its ability to support the immune system. It helps:
- Stimulate White Blood Cells – Vitamin C boosts the production and function of white blood cells, which help fight infections.
- Strengthen the Skin’s Defense Barrier – It improves the skin’s ability to act as a protective barrier against harmful pathogens.
- Reduce Severity of Illness – While it may not prevent the common cold entirely, Vitamin C can help reduce the duration and intensity of symptoms.
- Fight Inflammation – Its antioxidant properties reduce chronic inflammation, which supports immune resilience.
Vitamin C and Skin Health
Healthy, glowing skin relies on adequate Vitamin C levels for:
- Collagen Production – Collagen keeps skin firm and youthful. Without enough Vitamin C, collagen synthesis slows, leading to wrinkles and sagging.
- Protection from Sun Damage – Vitamin C helps repair and protect skin from harmful UV rays and environmental pollution.
- Brightening Skin Tone – It reduces melanin production, helping fade dark spots and even out skin tone.
- Faster Wound Healing – By aiding collagen synthesis and reducing inflammation, Vitamin C helps skin heal faster after cuts, burns, or acne.
Sources of Vitamin C
To meet your daily needs, include Vitamin C-rich foods in your diet:
- Citrus fruits like oranges, lemons, and grapefruits
- Kiwi, strawberries, and papaya
- Bell peppers (especially red), tomatoes, and broccoli
- Leafy greens like kale and spinach
- Guava, one of the richest sources of Vitamin C
Supplements are also available for those who struggle to get enough through diet alone, but whole foods should be the first choice.
Recommended Daily Intake
The recommended daily allowance (RDA) for Vitamin C varies by age and gender:
- Men: 90 mg per day
- Women: 75 mg per day
- Smokers: An additional 35 mg daily due to increased oxidative stress
Deficiency and Risks
A severe deficiency can lead to scurvy, a condition characterized by bleeding gums, fatigue, joint pain, and poor wound healing. While rare today, mild deficiencies can still impact immune strength and skin health.
Too much Vitamin C from supplements can cause side effects like diarrhea, nausea, and stomach cramps. The tolerable upper limit for adults is 2,000 mg per day.
Final Thoughts
Vitamin C is a cornerstone of good health, playing a key role in both immune defense and skin vitality. From fighting infections to keeping your skin radiant, it’s a nutrient you can’t afford to ignore. By enjoying a diet rich in fruits and vegetables—or using supplements when necessary—you can keep your immune system strong, your skin healthy, and your body functioning at its best.
A daily dose of Vitamin C is more than just a wellness habit—it’s a long-term investment in your health and beauty.
