Vitamin C

by dieti.net

Vitamins are essential if you want your body in good health. One of the most popular vitamins is vitamin C or ascorbic acid. It plays an important role in metabolism and significantly increases performance.

Vitamin C can not be synthesized independently so an optimal dietary intake is very important.

The daily need for vitamin C is of 60-100 mg. When playing sports and doing exercises for weight loss significantly greater amounts are required.

Vitamin C helps collagen formation and development of capillaries. Thanks to this vitamin the human body absorbs iron more easily. Ascorbic acid enhances immunity, it is beneficial for teeth, gums and bones. Vitamin C plays an important role in preventing heart disease and positively affects cholesterol levels.

Vitamin C is rich in antioxidants. It is contained in many fruits and vegetables such as citrus fruits (orange, lemon, grapefruit), kiwi, strawberries, raspberries, rosehips, broccoli, red peppers, parsley, spinach

Vitamin C 100 g:


  • Lemon - 77 mg
  • Orange - 71 mg
  • Grapefruit - 31.2 mg
  • Kiwi - 92.7 mg
  • Strawberries - 58.8 mg
  • Raspberries - 26.2 mg
  • hips - two grams
  • red pepper - 128 mg
  • Broccoli - 89.2 mg
  • Parsley - 133 mg
  • Spinach - 28.1 mg


Do not store foods containing vitamin C in cold, wet or too sunny places. Eat them fresh and avoid storing for long. The exceptions are the red peppers and dried fruits, which are partly managed to preserve vitamins.

Extra vitamin C is good to be taken in winter and spring, with weak immunity, anemia or uniform menu. Smokers should also be added to your meals extra vitamin C. It is recommended that a high intake of vitamin C (as a supplement) of people who have kidney stones and during pregnancy.

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