Vitamin C: the effects of this valuable nutrient
Fresh plant-based foods such as fruit and vegetables are very important for a balanced diet. Vitamin C and its effects are particularly important for us. But how can we meet our overall vitamin C requirements? We show you which suppliers there are and how important this power vitamin is for us. This helps you maintain a balanced and vitamin-rich diet.
The key points
- Essential for the body: vitamin C has an antioxidant effect, protects immune cells from damage and supports important processes such as hormone production, detoxification and iron absorption.
- Wide range of functions: it strengthens the immune system, promotes the formation of collagen and bile acids, and helps the liver to detoxify.
- Found in abundance in food: pepper, kale, broccoli, sea buckthorn, rose hips and blackcurrants are among the best natural sources of vitamin C.
- Fresh instead of supplemented: a balanced diet with fresh foods usually makes dietary supplements unnecessary – frozen products are also a good option in winter.
Vitamin C – list of contents
The effect of vitamin C in the diet
While almost all organisms are capable of producing vitamin C themselves, humans are not. This means that we are dependent on vitamin C intake from food. The good news is that vitamin C is found in numerous foods.
An adequate supply of vitamin C plays an important role in keeping the body healthy. It’s the antioxidant effect of vitamin C – the ability of C to protect against radical and thus cell-damaging substances – that’s so important And also has benefits for the immune system. Vitamin C protects macrophages, also known as phagocytes, from self-destruction. This effect of vitamin C is particularly important because macrophages are responsible for eliminating pathogens. In addition, vitamin C indirectly stimulates the defence cells in the intestinal mucosa, thus further strengthening the immune system.
In addition to these functions, vitamin C plays an important role in various biosynthetic processes. For example, it is involved in the production of the hormones adrenaline and noradrenaline as well as in bile acid and collagen. The vitamin also supports the liver in its detoxification processes. Vitamin C also plays an important role in nutrient absorption: when consumed together with a meal containing iron, it increases the absorption of iron. This effect is especially important when following a vegetarian or vegan diet.
The positive effects of vitamin C are clear! But is more always better? Essentially, the higher the vitamin C intake, the lower the amount absorbed. Any excess vitamin is excreted. However, this can be accompanied by nausea, diarrhoea or urinary stones. Therefore, make sure you consume the right amount of vitamin C, just as you would with calories. But what exactly is vitamin C?
What vitamin C is good for and where can it be found
Vitamin C is essential for our health and many types of fruit, vegetables and potatoes provide it in significant quantities. Rose hips are particularly rich in vitamin C: Just 9 g covers the daily requirement of around 100 mg. Sea buckthorn is equally impressive. Blackcurrants impress thanks to their high nutrient content and are also ideal for eating fresh. Among vegetables, peppers stand out – just 70 g is enough for the daily recommended intake, especially when eaten raw. Brussels sprouts, kale and broccoli are also among the top sources. Kale provides vitamin C and other valuable micronutrients, while broccoli impresses with its short cooking time and mild taste. Lemon adds a fresh touch of vitamin C to drinks and food. Cauliflower and kohlrabi round off the list as nutrient-rich cabbages – the latter especially when eaten raw.
Numerous leafy salads, tomatoes, potatoes and many types of fruit play an important role in the daily intake of vitamin C and protein due to their high consumption. To get maximum benefit from other nutrients as well, variety is the key. The variety of foods containing vitamin C that you can always have stocked in your fridge makes dietary supplements for this vitamin unnecessary. And eating fresh foods provides greater health benefits in comparison to concentrated supplements.
