All about Vitamin C

19 october 2023

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 body cannot produce Vitamin C itself, which means we must 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 wide 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 amount 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.

Tip from our experts: how to preserve Vitamin C in vegetables

Vitamin C is soluble in water and sensitive to high temperatures. It is therefore advisable to cook vegetables containing Vitamin C in minimal water and not for too long. This way, most vitamins are retained.

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 enhances 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 functioning of the gums.
Iron: Vitamin C enhances the absorption of iron from food.
Oxidative damage: Vitamin C helps protect body cells against external influences.

What is the recommended daily amount of Vitamin C?

With a varied and healthy diet, you generally get enough Vitamin C. The minimum recommended daily amount (RDA) of Vitamin C is 75 milligrams per day for everyone aged 14 and above. However, the optimal daily amount of Vitamin C is higher, namely 1 to 2 grams per day. In some cases, more Vitamin C per day is recommended. Keep in mind that individual needs may vary based on factors such as health and lifestyle. Here is an overview of the recommended daily amount 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 symptoms of a Vitamin C deficiency?

A prolonged severe deficiency of Vitamin C can lead to low resistance, delayed wound healing, and ultimately scurvy.

Symptoms of a possible Vitamin C deficiency include:

Fatigue and weakness
Muscle pain
Painful joints
Bleeding gums
Slow wound healing
Easy bruising

Did you know... sailors in the 16th century already knew that fresh vegetables and citrus fruits could prevent scurvy? However, it was not known until much later that this disease was related to a severe Vitamin C deficiency.

What are the consequences of too much Vitamin C?

Although excess Vitamin C is excreted through urine, consuming too much can cause complaints. An excess of more than 2 grams of Vitamin C per day can lead to diarrhoea and stomach complaints.

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 Vitamin C through food. The recommended daily amount 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 other important supplements during pregnancy.

In conclusion

Vitamin C is an essential nutrient offering a wide range of health benefits, from boosting 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 the online chat or visit a store near you.