Why Your Body Needs It
Vitamin C is essential for making collagen — a protein that keeps your skin, blood vessels, cartilage, and gums strong. It protects cells from oxidative damage, supports your immune system, and helps your body absorb iron from plant foods.
Your body cannot make vitamin C on its own and does not store it for long, so you need to get it from food every day.
How to Keep It
- Vitamin C breaks down with heat, light, and long storage — the best sources are fresh vegetables, fruits, and berries.
- Cook quickly: steam or stir-fry rather than boiling for a long time.
- Frozen vegetables and berries keep most of their vitamin C.
Signs of Deficiency
Bleeding gums, easy bruising, slow wound healing, and fatigue. Severe deficiency (scurvy) is rare today and usually only occurs with a very limited diet lacking fruits and vegetables.