Vitamin C has a reputation as the "cold-fighting" vitamin, but that's the least interesting thing about it. In reality it's a workhorse nutrient your body uses every day to build skin, heal wounds, protect cells, and — importantly for many Indian diets — absorb iron from plant foods. It rounds out our vitamins and minerals guide as the nutrient that quietly makes other nutrients work better.
What vitamin C actually does
Vitamin C (ascorbic acid) is a water-soluble antioxidant. Your body can't make it or store much of it, so you need a steady supply from food. Its main jobs:
- Collagen production — the protein that keeps skin firm, wounds healing, and blood vessels and gums strong
- Immune support — it helps immune cells work, though it doesn't prevent colds
- Antioxidant defence — it mops up cell-damaging free radicals
- — it dramatically improves uptake of plant iron, making it a natural ally against