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|
|Bell pepper||150 mg|
|Black berries||150 mg|
|Green pepper||89 mg|
|Brussels sprouts||85 mg|
|Red cabbage||57 mg|
|White cabbage||51 mg|
|Cabbage, Chinese||45 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.