Vitamin C It doesn't always have to be sour
Vitamin C is one of the best-known vitamins. The importance of this nutrient was already recognised in earlier centuries, when a deficiency was found to lead to the so-called seaman's sickness or scurvy.
Long periods spent on the high seas and the related one-sided nutrition without vegetables and fruit caused symptoms such as bleeding of the gums, loss of teeth and skin complaints in sailors. But the deficiency also caused concentration problems and weak nerves as well as fatigue and sleep disorders.
Only after sailors suffering from scurvy ate citrus fruits in addition to their standard rations were they alleviated of their complaints. Therefore, there had to be a relationship between nutrition and the occurrence of illnesses such as scurvy. In the meantime, we know far more about Vitamin C.
Which foodstuffs contain a lot of vitamin C?
Vitamin C cannot be produced by the body itself, which is why it has to be added through food. Citrus fruits such as lemons, oranges and grapefruits are still thought to be the ideal sources of vitamin C. But vitamin C doesn't always have to be so sour! There are less sour foodstuffs with a far higher vitamin C content:
- Green cabbage
- Brussel sprouts
- Bell pepper
- Sea buckthorn berries
Whereas lemons, for example, have on average 50.7 mg Vitamin C per 100 g, bell peppers can have 140 mg, and the acerola cherry can even contain 1,700 mg. But native vegetables, too, such as green cabbage, Brussel sprouts and broccoli or fruits such as rosehips or sea buckthorn contain large quantities of vitamin C.
Why is vitamin C so important?
Vitamin C plays a decisive role in the human body.
On the one hand, it is an antioxidant - meaning that it neutralises the free radicals which otherwise cause cell damage - and thus protects the immune system.
On the other hand, it appears as a coenzyme during the synthesis of collagen, which plays a role in almost all organs and tissue structures.
In addition, vitamin C supports the formation of different amino acids and hormones as well as the absorption of iron during digestion.
How much vitamin C is sufficient?
Generally, we take in sufficient vitamin C as part of our normal, balanced diet. The German Society for Nutrition (DGE) recommends, for example, 100 mg of vitamin C per day, whereby smokers have a substantially higher requirement totalling 150 mg. According to the DGE, this 100 mg is reached through two portions of fruit and three portions of vegetables per day. Yet holding down a full day job in particular leaves us with little time to fulfil these specifications. A healthy and balanced diet may thus be put at risk, and therefore also our daily vitamin C requirement.
Food supplements ensure that our requirements are reliably covered. Therefore, if you are currently unable to eat foods containing lots of vitamin C such as rosehips or sea buckthorn, it may be worthwhile taking our vitamin C preparations.