vitamin C, also as Ascorbic acid known, is one of the most important and important vitamins at all. This cannot be produced by the body itself, so it must be taken in with food.
How vitamin C worksVitamin C cannot be produced by the body itself, so it must be taken in with food. In the illustration, foods rich in vitamin C are listed.
There is no special storage location for vitamin C in the human body - however, a particularly large amount of vitamin C is in the pituitary gland. However, it has been proven that a large amount of this vitamin is also present in the liver and spleen.
However, since vitamin C cannot be stored in the body, it has to be constantly replenished. A healthy adult needs around 100 milligrams of vitamin C per day. With a balanced diet, this amount can be consumed with food.
It is not necessary to take additional vitamin C tablets. Only pregnant women should eat a diet rich in vitamins and eat a lot of fruit and vegetables, because they have a slightly higher need for this vitamin.
The same also applies to heavy smokers. Athletes should consume just as much vitamin C and cover this increased requirement by regularly consuming fruits and vegetables.
Vitamin C fulfills a number of important functions in the human body. The importance for the formation of bones, teeth, gums and connective tissue is outstanding. Vitamin C plays a decisive role in keeping teeth healthy - it is not for nothing that seafarers used to suffer from scurvy and lost their teeth due to poor nutrition.
Vitamin C also plays a crucial role in strengthening the immune system. Those who are adequately supplied with vitamin C have been shown to get sick far less often and are less susceptible to bacteria and viruses.
Vitamin C does not protect against colds, but it does protect against heart and circulatory diseases. One of the main tasks of vitamin C is also to protect the body from free radicals - this is also known as the antioxidant effect in medical terminology. This can even protect the body from cancer. So you can see: Vitamin C is extremely important for the body and its health.
Occurrence in food
Fruits and vegetables are considered to be the main sources of vitamin C, so you should eat fresh fruits and vegetables every day. The concentration of vitamin C is particularly high in sea buckthorn and currants, but kiwis and citrus fruits also contain a particularly large amount of this vital vitamin.
Paprika, broccoli, tomatoes and kale are also good sources of vitamin C, and even potatoes contain sufficient ascorbic acid. The acerola is a real insider tip - it contains 1,500 milligrams of vitamin C per 100 grams of fruit.
When preparing fruit and vegetables, however, you should pay attention to a few things. What many do not know: Vitamin C is sensitive to light and oxygen. Especially when preparing vegetables, you should avoid cooking times that are too long, as this reduces the effect of the vitamin. Storage of vitamin C suppliers for months is also not recommended.
Fruit, on the other hand, should ideally be eaten with the skin on, because most of the vitamin C is located under the skin.