Why You Need to Get Vitamin C from Food — And What Happens If You Don’t

This blog by Dr. Rekha Yadav, Trichologist at Revital Trichology & Wellness, highlights why humans must get Vitamin C from their diet as we cannot produce it naturally. It explains how Vitamin C plays a vital role in hair strength, skin health, and immunity. The blog also covers signs of deficiency, Indian foods rich in Vitamin C, easy recipes, and how trichologists use this nutrient to support better hair and scalp health.

Humans Can’t Make Vitamin C. So You Have to Eat It.

Unlike most animals that produce their own Vitamin C from glucose in their liver, humans lost this ability millions of years ago due to a genetic mutation. Today, we depend entirely on food to supply this crucial nutrient.

Unfortunately, many people especially in urban India don’t meet their daily Vitamin C needs. This can lead to problems like hair thinning, skin aging, weak immunity, and poor healing.

Why Vitamin C Is So Essential

Vitamin C (ascorbic acid) is a water-soluble nutrient that plays a vital role in:

• Building collagen — which supports skin elasticity and strengthens hair roots
  
  
• Improving iron absorption — especially from plant-based foods
  
  
• Acting as an antioxidant — fighting free radicals and reducing scalp inflammation
  
  
• Supporting wound healing, healthy gums, and connective tissue integrity
  
  
• Promoting better circulation to hair follicles
  
  
• Strengthening the scalp barrier and improving hair strand quality
  
  

How Much Vitamin C Do You Need Every Day?

• Adults need 75–90 mg/day on average.
  
  
• Smokers, stressed individuals, and those with hair loss or healing issues may need up to 200–500 mg/day (consult a doctor or trichologist before high-dose supplementation).
  
  
• Since it’s water-soluble, your body can’t store it so daily intake is critical.
  
  

Indian Foods Rich in Vitamin C (with Content per 100g)

These everyday foods can help you meet your daily needs easily:

• Amla (Indian gooseberry): 250–700 mg
  
  
• Guava: 200–250 mg
  
  
• Red bell pepper: 140–190 mg
  
  
• Coriander leaves: 135 mg
  
  
• Yellow capsicum: 120–150 mg
  
  
• Kiwi: 90–100 mg
  
  
• Orange: 50–70 mg
  
  
• Lemon juice (fresh): 40–50 mg per 100 ml
  
  
• Strawberries: 60–90 mg
  
  
• Broccoli (lightly steamed): 60–80 mg
  
  
• Tomato (raw): 20–25 mg
  
  
• Cabbage: 35–40 mg
  
  

Tip: Choose raw or lightly cooked sources to retain more Vitamin C. Boiling or frying can destroy up to 50% of the content.

Common Signs of Vitamin C Deficiency

Even a mild deficiency can affect your appearance and overall well-being. Watch out for:

• Hair loss and thinning
  
  
• Dry or sagging skin
  
  
• Bleeding gums or weak teeth
  
  
• Frequent colds, infections, or fatigue
  
  
• Slow wound healing and bruising easily
  
  
• Post-viral hair fall or breakage
  
  

Severe deficiency can lead to scurvy, a rare but serious condition marked by anemia, skin problems, and bleeding gums.

Two Simple Recipes Packed With Vitamin C

1. Amla-Ginger Shot (Morning Immunity Booster)

Ingredients:

• 2 fresh amlas (grated or chopped)
  
  
• 1/2 inch ginger piece
  
  
• Juice of 1 lemon
  
  
• 1/4 tsp rock salt
  
  
• Water as needed
  
  

Method:

Blend all ingredients and strain. Consume 30 ml on an empty stomach every morning.

– Provides over 300 mg of Vitamin C naturally
– Also helps detox the liver and improve hair health

2. Raw Red Bell Pepper & Guava Chaat (Vitamin C Salad)

Ingredients:

• 1 red bell pepper (chopped)
  
  
• 1 ripe guava (chopped, seeds removed)
  
  
• Handful of chopped coriander
  
  
• Juice of 1/2 lemon
  
  
• Black salt, roasted jeera powder, chili flakes
  
  

Method:
Mix everything in a bowl. Let sit for 5 minutes before eating.

– Offers around 400 mg of Vitamin C
– Perfect as a mid-morning snack or with lunch
– Great for skin glow and hair follicle nourishment

Why Trichologists Care About Vitamin C

At Revital Trichology, we see Vitamin C deficiency in people with:

• Chronic or seasonal hair fall
  
  
• Slow post-hair-transplant recovery
  
  
• Inflamed or itchy scalp
  
  
• Iron-deficiency despite iron-rich foods
  
  
• Early signs of skin aging or sagging
  
  

By restoring Vitamin C levels through food and/or targeted supplementation, patients experience:

• Stronger, shinier hair
  
  
• Improved scalp health
  
  
• Better skin texture
  
  
• Faster healing and collagen rebuilding
  
  

Final Takeaway

Your body doesn’t make or store Vitamin C. But your hair, skin, and immune system rely on it daily.

Include Vitamin C-rich fruits and vegetables in every meal, or use smart recipes like the ones above. If you’re noticing signs of deficiency or struggling with hair thinning or dull skin, it may be time to assess your nutrition.

Book a consultation on 9322681717 at Revital Trichology & Wellness Clinic to get a complete evaluation of your hair, scalp, and nutrient levels.

Frequently Asked Questions (FAQs)

1. Can Vitamin C really help with hair loss?

   Yes, Vitamin C supports collagen production, improves iron absorption, and enhances scalp circulation — all crucial for stronger, healthier hair.

2. What is the best time to take Vitamin C-rich foods?

   For maximum absorption, consume Vitamin C-rich foods with meals, especially iron-rich plant-based foods to boost iron uptake.

3. Are supplements better than natural sources?

   Natural sources are preferred due to additional antioxidants and fiber. Supplements can be used when deficiency is diagnosed consult a doctor or trichologist first.

4. How long does it take to see results after improving Vitamin C intake?

   Most people begin to notice improved skin texture and reduced hair fall within 2–4 weeks of consistent intake, depending on deficiency levels.