Vitamin C: A Must-Have Nutrient for Winter
- Meka Sasikala
- 12 minutes ago
- 2 min read
Vitamin C (ascorbic acid) is a water-soluble vitamin essential for normal growth, tissue repair, and immune function. Humans cannot synthesize Vitamin C and must obtain it from dietary sources.
Why Winter Needs Extra Care
During winter, our body becomes more vulnerable to infections and nutritional deficiencies. Seasonal changes affect immunity, diet, skin, and overall health.
More Infections in Winter
Cold weather allows viruses to survive longer, and people spend more time indoors, increasing person-to-person spread.
Examples:• Common cold, flu, sore throat increase in winter• Children and elderly fall sick more frequently• Cough and cold spread easily in closed rooms
How Vitamin C Helps:Vitamin C supports white blood cells that fight infections and may reduce illness severity and recovery time.
Reduced Immunity
Winter leads to less sunlight exposure, which can lower Vitamin D levels and indirectly weaken immune responses.
Examples:• Feeling tired and low in energy• Frequent minor infections• Slow recovery from illness
How Vitamin C Helps:Vitamin C boosts immune cell function and protects them from damage.
Lower Intake of Fresh Fruits & Vegetables
People tend to eat heavier, cooked foods and fewer fresh fruits during winter.
Examples:• Skipping fruits in daily meals• Preference for fried or processed foods• Reduced appetite for salads and raw foods
How Vitamin C Helps:Vitamin C-rich fruits like guava, oranges, and amla compensate for nutritional gaps.
Dry Skin & Delayed Healing
Cold air reduces skin moisture and blood circulation.
Examples:• Cracked lips• Dry, itchy skin• Small wounds taking longer to heal
How Vitamin C Helps:Vitamin C supports collagen formation, helping skin repair and wound healing.
Higher Risk of Vitamin C Deficiency
Because Vitamin C is not stored in the body, low daily intake quickly leads to deficiency.
Examples:• Bleeding gums in winter• Recurrent mouth ulcers• Fatigue and weakness
How Vitamin C Helps:Regular intake prevents deficiency and maintains tissue health.
Practical Winter Examples (Easy to Follow)
Add one guava or two oranges daily
Drink warm lemon water (not boiling hot)
Add capsicum or broccoli to cooked vegetables
Give children seasonal fruits daily
Winter Health Message
Vitamin C is not a medicine, but a daily nutritional shield that helps the body stay strong during winter.
Simple food choices today prevent illness tomorrow.
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