Vitamin C, auch bekannt als Ascorbinsรคure, ist ein wasserlรถsliches Vitamin, das fรผr den menschlichen Kรถrper von groรŸer Bedeutung ist. Hier sind einige wichtige Informationen รผber Vitamin C:

Vitamin C: The superpower for health and well-being

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is very important for the human body. Here is some important information about vitamin C:

  1. Functions in the body:
    • Antioxidant effect: Vitamin C acts as an antioxidant and protects the body from harmful free radicals. It helps prevent cell damage and strengthen the immune system.
    • Collagen formation: Vitamin C plays a crucial role in the formation of collagen, an important protein for the skin, bones, blood vessels and other tissues in the body.
    • Immune function: It helps strengthen the immune system and supports the defense against infections.
    • Iron absorption: Vitamin C improves the absorption of plant iron in the intestine and helps prevent iron deficiency anemia.
    • Neurotransmitter synthesis: It is involved in the synthesis of neurotransmitters such as serotonin, which are important for mood and the nervous system.
  1. Sources of Vitamin C:
    • Fruits and vegetables: Citrus fruits (such as oranges, lemons, grapefruits), berries (such as strawberries, blueberries), peppers, kiwi, mango, pineapple, broccoli and spinach are rich in vitamin C.
    • Dietary Supplements: Vitamin C can also be taken in the form of dietary supplements.
  1. Daily requirement for vitamin C:
    • The recommended daily intake of vitamin C for adults is about 75 to 90 milligrams.
    • In certain situations, such as during a cold, pregnancy, breastfeeding or if you smoke, the need for vitamin C may be increased.
  1. Vitamin C deficiency:
    • A chronic deficiency of vitamin C leads to the development of scurvy, a disease that causes fatigue, swollen gums, muscle weakness, joint pain and skin problems.
    • A mild deficiency of vitamin C can lead to reduced immunity, slower wound healing and increased susceptibility to infections.
  1. Excess vitamin C:
    • Vitamin C is generally well tolerated because it is water-soluble and excess vitamin C is excreted in the urine.
    • However, high doses of vitamin C can cause gastrointestinal symptoms such as diarrhea, nausea and abdominal cramps.
  1. Interactions:
    • Vitamin C can increase the absorption of copper in the body. People with hemochromatosis (an iron storage disease) should avoid high doses of vitamin C because it can increase iron absorption.

It is important to note that this information provides a general overview of vitamin C. If you have specific questions or health concerns regarding vitamin C, it is always advisable to consult a doctor or nutritionist. They can provide customized recommendations based on your specific needs.

Overall, vitamin C plays an important role in health and well-being. A balanced diet with enough fruits and vegetables can help meet your daily vitamin C needs.

It is also important that vitamin C is just part of a healthy lifestyle. A balanced diet, regular physical activity, enough sleep and avoiding harmful habits such as smoking contribute to your overall health.

What are the symptoms of a vitamin C deficiency?

If you lack vitamin C, symptoms can occur anywhere in the body :

  • Mood swings, confusion
  • Poor performance
  • Bleeding gums, bleeding on the skin and mucous membranes, internal bleeding
  • Joint problems
  • impaired wound healing, anemia
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