The healthy vitamin C myth

Ascorbic acid, also known as vitamin C, cannot be produced by the human body itself and therefore must be obtained through food.

Vitamin C is found in almost all fruits and vegetables. Cabbage vegetables like oranges and kiwis or broccoli and cauliflower are considered real vitamin C bombs.

A healthy adult needs about 100 mg per day. This amount can be easily obtained through a balanced diet – so vitamin supplements are not usually necessary. However, demand may increase. For example, smokers and breastfeeding mothers also need slightly more vitamin C.

What does vitamin C do in the body?

Vitamin C has a positive effect on the immune system. It acts as an antioxidant and hence acts as a radical scavenger. It also promotes the absorption of iron and plays an important role in the production of messenger substances.

Vitamin C also plays a role in wound healing and scar formation. It also helps significantly in the formation of collagen and thus contributes to the strength of connective tissue, cartilage and bones.

Which vegetables and fruits have a lot of vitamin C?

Here are the top 15 sources of vitamin C.

Too much or too little vitamin C

Too much ascorbic acid is almost impossible. A healthy person can normally excrete excess vitamin C without any problems. Of course there are exceptions here too. For example, if you are allergic to vitamin C. Or if you are taking high-dose vitamin supplements for a longer period of time. In such a case, indigestion and diarrhea may occur.

Vitamin C deficiency is rare in healthy people with a normal diet. The most well-known consequence of such a deficiency is sailor scurvy. In the past, sailors would get this while at sea for months and eat rusk and hardly any fresh fruit. Today, this disease is almost nonexistent.

If vitamin C deficiency is indeed found, it can be remedied relatively easily with vitamin supplements.

Vitamin C as a remedy

Dietary supplements have been booming for a while. Beauty and vitality from the pillbox – hence the words. But are vitamin supplements really good for colds or even cancer?

no No studies have so far been able to prove that increased intake of vitamin C has a positive effect on health or protects against cancer. On the contrary, research has shown: At best, additives are simply ineffective and unnecessary.

Vitamin C is often used to prevent colds. However, according to a study, increased vitamin intake does not protect you from it. However, they are not completely useless. Studies have shown that long-term daily intake does not prevent colds, but reduces the duration of colds by about 10 percent.