Questions & Answers

Vitamin C (ascorbic acid): What is it & benefits – with foods

Vitamin C is one of the most important nutrients for the human body.

 

The body is unable to produce it, so we need to get our daily dose from an external source.

 

That is why it has become one of the most popular nutritional supplements in the world – not just among athletes!

 

But what is vitamin C, what are its benefits, what happens when you overdose on it or don’t take enough, and how much vitamin C per day is the recommended amount?

 

What is vitamin C?

 

In the past, scurvy was common on ships, and nowadays we know that scurvy actually meant severe vitamin C deficiency.

 

This was due to the monotonous diet, as the crew did not consume any fruits or vegetables at all – only the durable foods, like canned food.

 

Symptoms included:

Fatigue
Sensitive joints and bones

Irritability

Slow wound healing

Hemorrhages under the skin and nails

Haemophilia

Tooth loss

 

Later some sailors noticed that various citrus fruits (e.g. lemons) and other foods high in vitamin C (e.g. sour cabbage) prevented the unknown disease.

 

It was first isolated by Albert Szent-Györgyi, a hungarian biochemist who won the Nobel Prize in 1937 because of his work.

Vitamin C (also known as ascorbic acid) is an essential vitamin that our body cannot produce at all – however it is very important for it.

 

The 2 best sources are: 

foods high in vitamin C

nutritional supplements

 

But what does vitamin C do?

Benefits of vitamin C

 

First and foremost, vitamin C is a powerful antioxidant. In the cells –more precisely in the mitochondria– free radicals are formed during the energy-releasing process. The problem is, these radicals have a harmful effect on the human body.

 

Free radicals are neutralized by the body’s own antioxidants, but sadly in some situations (e.g. stress) they are unable to do so. This is when an antioxidant taken from an external source becomes very important.

 

It can also lower blood pressure, which affects a large percentage of adults.

 

It can also significantly reduces cardiovascular risks, which are currently the leading cause of death in the world.

 

Vitamin C significantly reduces the amount of uric acid, too.

 

It can also be associated with other minerals and trace elements, such as being able to reduce iron deficiency by helping the body absorb iron. It also plays an important role in collagen formation.

 

It also accelerates wound healing, which is very important for people who have had serious injuries or surgery.

 

Furthermore vitamin C is very important not only physically, but also mentally, as it is effective against dementia and memory impairment.

 

The list of vitamin C benefits is almost endless.

 

But be careful!

 

Along with many other vitamins, vitamin C is also sensitive to external stimuli such as heat.

 

Therefore, foods contain the most vitamin C when consumed in their raw state – without any cooking or steaming.

 

The best solution for the proper vitamin C intake is a balanced diet that also includes vegetables and fruits. This is important, because vitamin C deficiency can cause very serious problems in the functioning of the body.

 

But how much vitamin C per day is the recommended amount?

Dosage: how much vitamin C per day?

 

The recommended daily intake is 75 grams for women and 90 grams for men.

 

However, many take much more than the prescribed amount.

 

This may be justified in several cases:
For athletes

After surgery or injury

In case of illness, cold

 

What are the best sources of vitamin C?

 

The best sources: Foods high in vitamin C

Most vitamin C is found in raw vegetables and fruits in its natural form.

 

However, there is also a difference between vegetables and vegetables.

 

The best vitamin C rich foods are:

Sea buckthorn

Pepper

Sour cabbage

Spinach

Parsley

Broccoli

Pumpkin

Cauliflower

Brussels sprouts

Tomato

Blueberry

Raspberry

Strawberry

Grapefruit

Orange

Mandarin

Lemon

 

It is often difficult to get enough vegetables and fruits on a daily basis, as today’s modern eating habits do not promote a vitamin C-rich diet.

 

This is where nutritional supplements come into play.

 

There are a lot of great products available, e.g. vitamin C tablets, capsules, powders, etc. 

 

We recommend our best vitamin C supplement: Scitec Vita-c 1100 – or, if you are looking for a complex multivitamin solution, the Multi Pro Plus 30-pack multivitamin with 25 active ingredients.

But what happens in case of too much vitamin C?

 

Overdose: Too much vitamin C

 

Vitamin C is a water-soluble vitamin that is excreted in the urine when an excessive amount enters the body.

 

Therefore, it is almost impossible to overdose on it with natural foods.

 

Artificial vitamin C sources and dietary supplements are dosed in such a way that they are safe to consume and do not cause an overdose if you follow the instructions for use.

 

Summary

 

Vitamin C (or ascorbic acid) is an essential vitamin and the body is unable to produce it.

 

It is one of the most important nutrients, its lack can lead to serious health risks.

 

Primarily try to consume it with a balanced, varied diet – but it can also be consumed with nutritional supplements.

 

Raw vegetables and fruits contain the largest amounts of it.

 

There are many benefits to consuming it, so you should strive to keep it available to your body at all times – not just in case of illness.