Vitamin C

Vitamin C, also called ascorbic acid, is a vitamin that helps build resistance. It also ensures healthy bones, skin, teeth and blood vessels and proper functioning of the nervous system and contributes to energy.

Vitamin C acts as an antioxidant and protects the body against free radicals. Free radicals play a role in the aging processes in the body and the skin. If you have too little of this vitamin, your body’s resistance will decrease. Wound healing and the build-up of connective tissue is also reduced.

Where does it occur?

Vitamin C is found in vegetables and fruits particularly citrus fruits. A real vitamin bomb is a kiwi. This fruit contains 65 mg of vitamin C per 100 grams. In addition to kiwi, it is also widely found in rose hip, bell pepper and black currant.


Vegetable and fruit Vitamin C per 100 grams
Rosehips 1250 mg
Bell pepper 150 mg
Black berries 150 mg
Parsley 154 mg
chicory 112 mg
Broccoli 93 mg
Green pepper 89 mg
Brussels sprouts 85 mg
Kiwi 65 mg
Rutabaga 62 mg
Strawberries 57 mg
Red cabbage 57 mg
Orange 53 mg
Lemon 53 mg
White cabbage 51 mg
Cauliflower 46 mg
Cabbage, Chinese 45 mg
Potato 8 mg


Too much vitamin C will leave the body through the urine. That does put a lot of strain on the kidneys. Furthermore, an excess of vitamin C has an inhibitory effect on the absorption of copper. but actually increases the absorption of iron in the body. An adult needs about sixty to seventy milligrams of vitamin C per day. It is important that it is taken throughout the day.

It can also happen that you get a shortage of this vitamin. Complaints that may occur are: muscle pain, pain in the bones, bruises, red spots and bleeding gums. If you have not taken any vitamin C at all in a period of 3 months, it is possible that you will develop scurvy.

Vitamin C supplements or tablets?

Vitamin C can be purchased in various forms at a drugstore or supermarket. There are tablets and supplements that you take with water, and there are also chewable tablets with a fresh taste. Vitamin C is also available in effervescent tablets that you dissolve with water, these also often have a fresh sweet taste, which makes it easy to drink. Make sure you always take the recommended daily allowance for vitamin C to work properly. This amount of vitamin C is always indicated on the packaging or in the instructions for use.


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