Among water soluble vitamins Vitamin C occupies an important place. B-complex group of vitamins are one group of vitamins in water soluble vitamins. Vitamin C is also a water soluble vitamin, but is an individual vitamin in water soluble vitamins. The deficiency of Vitamin c was first discovered in navigators who for prolonged time do not take fruits. The navigators were away from homes and developed bleeding gums and decreased resistance etc., The reason for this is human body cannot synthesize the vitamin C and it must be supplied from exogenous source that is from out side as a food.

Vitamin C is available in vegetables and fruits. The other name of vitamin C is ascorbic acid. This vitamin is a water-soluble vitamin. Vitamin C is an antioxidant. Ascorbic acid helps the body to form the connective tissue, bones, blood vessels and also the skin.

Vitamin C is essential to humans for the following reasons:

1. Vitamin C helps to repair and regenerate tissues in the body.

2. Vitamin C is very useful and acts against heart diseases.

3. Vitamin C helps in the absorption of iron.

4. Vitamin C prevents scurvy.

5. Vitamin C helps in disease resistance.

6. Vitamin C helps to fight against stress and strain of every day life.

Deficiency of vitamin C causes fatigue, muscle tenderness, joint pains, muscle cramps. Vitamin C causes bleeding gums. Chronic deficiency of vitamin C cause scurvy.

The daily dose varies in men and women. For males the intake may be 100 mg and 80 mg for women. In females during pregnancy and during breastfeeding highes intake of Vitamin C is recommended. In infants, children the intake of vitamin C varies. Teenage girls and boys require more amount of Vitamin C compared to younger age boys and girls.

Vitamin C is available in all types of foods. Vitamin C is available in many fruits. Also vegetables are good sources of vitamin C. The sources of Vitamin C include Apples, cabbage, melons, cauliflower, lemons, oranges, breads, grains, cereals, spinach, peppers, potatoes and tomatoes.

Vitamin C from foods and supplements is very safe. High doses of vitamin C may cause kidney stones, diarrhoea and dysentery, nausea and vomiting, and gastric irritation.

Adverse affects may occur between vitamin C with acetaminophen and antacids. Nicotine, oral contraceptives and estrogens, tetracyclines and barbiturates may decrease the efficacy of vitamin C.

Vitamin C may increase absorption of Iron. Vitamin C may interfere with the absorption and metabolism of vitamin B12.

Vitamin is a versatile vitamin that can prevent many diseases and helps for happiness of men, women, youngsters, children and infants. Unlike other vitamins it have multidirectional activities in the body.