Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a crucial role in maintaining the health of our body. It is an essential nutrient that cannot be produced by the body and therefore must be obtained through our diet or supplements. Vitamin C is known for its powerful antioxidant properties, which helps to protect our cells from damage caused by free radicals. It also plays an important role in the production of collagen, which is essential for maintaining healthy skin, bones, and connective tissues. One of the most well-known benefits of vitamin C is its ability to boost the immune system. It stimulates the production of white blood cells, which are responsible for fighting off infections and diseases. This is why it is often recommended to increase our vitamin C intake during cold and flu season. Vitamin C is also important for the absorption of iron, which is necessary for the production of red blood cells. It also helps to improve cardiovascular health by reducing the risk of heart disease and stroke. Foods that are high in vitamin C include citrus fruits, berries, kiwi, mango, papaya, pineapple, broccoli, Brussels sprouts, and bell peppers. However, vitamin C can be easily destroyed by heat and cooking, so it is important to eat these foods raw or lightly cooked to get the maximum benefits. While vitamin C deficiency is rare in developed countries, it can lead to serious health problems such as scurvy. Symptoms of vitamin C deficiency include fatigue, muscle weakness, joint and muscle aches, and swollen and bleeding gums.