Vitamin C: Function & Diseases

Vitamin C, also known as ascorbic acid, is one of the most significant and important vitamins of all. This can not be formed by the body itself, so must be ingested with food.

Mode of action of vitamin C

Vitamin C cannot be formed by the body itself, so it must be ingested with food. Foods rich in vitamin C are listed in the figure.

There is no special storage location for vitamin C in the human body – but particularly large amounts of vitamin C are found in the pituitary gland. But also in liver and spleen is demonstrably very much of this vitamin present.

Since vitamin C cannot be stored in the body, it must be constantly replenished. A healthy adult needs about 100 milligrams of vitamin C per day. With a balanced diet, this amount can be taken in with food.

The additional intake of vitamin C tablets is not necessary. Only pregnant women should eat a particularly vitamin-rich diet and consume a lot of fruit and vegetables, as they have a somewhat increased need for this vitamin.

The same also applies to heavy smokers. Athletes should take just as much vitamin C and cover this increased need through the regular consumption of fruits and vegetables.

Importance

In the human body, vitamin C fulfills a variety of important functions. Outstanding among these is its importance for the formation of bones, teeth, gums and connective tissue. Especially for the maintenance of healthy teeth, vitamin C plays a crucial role – it is not for nothing that sailors in the past famously suffered from scurvy and lost their teeth due to a poor diet.

Vitamin C also plays a very decisive role in strengthening the immune system. Those who are sufficiently supplied with vitamin C are demonstrably far less likely to fall ill and are less susceptible to bacteria and viruses.

However, vitamin C does not protect against colds, but it does protect against heart and circulatory diseases. One of the main functions of vitamin C is also to protect the body from free radicals – this is also known as antioxidant effect in medical terminology. This can even protect the body against cancer. So you see: vitamin C is extremely important for the body and its maintenance of health.

Occurrence in food

Fruits and vegetables are considered the main sources of vitamin C, so you should eat fresh fruits and vegetables every day. Incidentally, the concentration of vitamin C is particularly high in sea buckthorn and currants, but kiwis and citrus fruits also contain particularly high amounts of this vital vitamin.

Bell peppers, broccoli, tomatoes and kale are also good sources of vitamin C, and even potatoes contain sufficient ascorbic acid. Acerola is considered a real insider tip – it contains 1,500 milligrams of vitamin C per 100 grams of fruit.

When preparing fruit and vegetables, however, there are a few things you should keep in mind. What many people don’t know is that vitamin C is sensitive to light and oxygen. Especially when preparing vegetables, one should therefore refrain from cooking for too long, as this reduces the effect of the vitamin. It is also not advisable to store vitamin C suppliers for months.

Fruit, on the other hand, should ideally be eaten with the peel, as most of the vitamin C is found under the peel. Of course, this must be washed well before consumption.