All about Vitamin C
Vitamin C: perhaps the most well-known vitamin there is. This essential nutrient plays a crucial role in our body. Are you curious about this impressive and important vitamin? Then keep reading. We will tell you everything about Vitamin C, from its various benefits to recommended daily amounts and much more. Discover how Vitamin C can contribute to your health!
What is Vitamin C?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin naturally found in many foods, such as vegetables and fruits. Our bodies cannot produce Vitamin C, which means we need to obtain it from our diet. Vitamin C is renowned for its powerful antioxidant properties and plays an essential role in various bodily functions, including collagen formation, iron absorption, and strengthening our immune system.
Where is Vitamin C found?
You can find Vitamin C in a variety of foods, such as citrus fruits, green leafy vegetables, potatoes, peppers, kiwis, berries, and strawberries.
Sources of Vitamin C include:
- Kale (100 milligrams per 100 grams of kale)
- Brussels sprouts (92 milligrams per 70 grams of cooked Brussels sprouts)
- Red pepper (90 milligrams in half a raw red pepper)
- Orange (66 milligrams in a whole orange)
- Strawberries (60 milligrams per 100 grams of strawberries)
- Kiwi (59 milligrams in a whole kiwi)
To meet the recommended daily intake of Vitamin C, you could eat half a red pepper, a serving of Brussels sprouts, or a medium-sized orange and a handful of strawberries.
Expert tip: how to retain Vitamin C in vegetables
Vitamin C is water-soluble and sensitive to high temperatures. It is therefore advisable to cook vegetables with Vitamin C in a small amount of water and not for too long. This way, most vitamins are preserved.
What is Vitamin C good for?
Vitamin C is an essential nutrient with many health benefits. Vitamin C is good for:
- Energy: Vitamin C activates your body's natural energy.
- Skin: Vitamin C contributes to normal collagen formation for the normal function of the skin.
- Immune system: Vitamin C contributes to the normal functioning of the immune system and promotes resistance during and after physical exertion.
- Bones and cartilage: Vitamin C contributes to the maintenance of strong bones and is good for cartilage.
- Nervous system: Vitamin C contributes to the normal functioning of the nervous system.
- Gums: Vitamin C is important for the normal function of the gums.
- Iron: Vitamin C enhances the absorption of iron from food.
- Oxidative damage: Vitamin C helps protect body cells from external influences.
What is the recommended daily intake of Vitamin C?
With a varied and healthy diet, you should generally get enough Vitamin C. The minimum recommended daily intake (RDI) of Vitamin C is 75 milligrams per day for everyone aged 14 and over. However, the optimal daily intake of Vitamin C is higher, namely 1 to 2 grams per day. In some cases, more Vitamin C per day is advised. Bear in mind that individual needs may vary based on factors such as health and lifestyle. Here is an overview of the recommended daily intake of Vitamin C per group:
| Group | Recommended amount (milligrams per day) |
| 6-11 months | 20 |
| 1-2 years | 25 |
| 2-5 years | 30 |
| 6-9 years | 40 |
| 9-13 years | 50 |
| From 14 years | 75 |
| Pregnant women | 85 |
| Breastfeeding women | 100 |
What are the effects of too much Vitamin C?
Although excess Vitamin C is excreted through urine, consuming too much can cause issues. An excess of more than 2 grams of Vitamin C per day can lead to diarrhoea and stomach discomfort.
Can I take Vitamin C supplements during pregnancy?
During pregnancy, women generally have an increased need for Vitamin C. It may be beneficial to consider Vitamin C supplements if you struggle to get enough from your diet. The recommended daily intake of Vitamin C for pregnant women is 85 mg. Always consult your healthcare provider before starting supplements during pregnancy to ensure safe and healthy intake. Want to know more? Discover all the other important supplements during pregnancy.
In conclusion
Vitamin C is an essential nutrient offering a wide range of health benefits, from supporting your immune system to activating your natural energy. Ensure you get enough Vitamin C through a varied diet.
Are you looking for personal advice or have questions about Vitamin C or other dietary supplements? Contact our health coaches via online chat or visit a store near you.
Sources
- Voedingscentrum
- Keuringsraad, KOAG/KAG
- European Food Safety Authority (EFSA)
- Natuur en gezondheidsProducten Nederland (NPN)
