Whether you’re sleep-deprived, stressed, or just not feeling great, your main defender is definitely vitamin C. Of course, you’ve heard this over and over again — but you may still be wondering what exactly it is, and why it’s so good for you. If you’ve been loading up on orange juice or supplements, here’s what you need to know about this powerful vitamin.

WHAT IS VITAMIN C?

Vitamin C, also known as ascorbic acid, is a vitamin your body needs for growth and development. It’s water-soluble, meaning your body doesn’t store it and you have to get it from outside sources, and it’s a natural antioxidant, meaning that it blocks damage caused by DNA-damaging free radicals. Honestly, it’s kind of a powerhouse. It also helps with production of collagen, which is the the protein used to make skin, tendons, ligaments, and blood vessels, and also plays an important role in the body’s ability to heal wounds, form scar tissue, and absorb iron.

WHY DO WE NEED IT?

We need it for many reasons! Of course, it’s most famous for its immune-boosting abilities, though whether it can cure a cold is not actually proven. Research does show that taking big doses of the vitamin can help make a cold shorter, but it doesn’t seem to do anything in keeping you from getting a cold.Vitamin C has also been shown to help against high blood pressure, heart disease, cancer, osteoarthritis, age-related macular degeneration, and even asthma. It also helps you maintain healthy gums, improves your vision, and can reduce effects of sun exposure. It’s also great for your complexion, since it naturally firms your skin and fades sun marks and wrinkles.

HOW DO WE GET IT?

The best news about vitamin C is that it’s in a lot of fruits and vegetables, so you don’t just have to chomp down on oranges. Other fruits like cantaloupe, mango, watermelon, and strawberries are super high in vitamin C, as well as all-star vegetables like spinach, green and red peppers, broccoli, and sweet potatoes. The best way to get the nutrients out of these foods and into your body is by eating them uncooked, but don’t worry if you’re not into raw peppers all the time — there are so many options, we’d be surprised if you managed to go a day without it.

HOW DO YOU KNOW IF YOU’RE GETTING ENOUGH?

Since the body doesn’t make vitamin C on its own or store it, it’s important to get enough every day. A deficiency can lead to anemia, bleeding gums, nosebleeds, dry and split hair, easy bruising, and a decreased ability to fight infection – so, getting sicker faster and more often. If you feel like you’re down in levels, try a supplement, or just increase the leafy green vegetables and fresh fruits. And don’t forget the OG: orange juice is delicious, refreshing, and a super beloved way to get ascorbic acid.

WHAT IS VITAMIN C?

WHY DO WE NEED IT?

HOW DO WE GET IT?

HOW DO YOU KNOW IF YOU’RE GETTING ENOUGH?

This post was originally published on Teen Vogue.

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