Vitamin C is considered to be the immune booster par excellence.
But it also has other health-promoting effects.
Find out which foods are vitamin C bombs here.
Those who eat a balanced and varied diet usually consume all the important nutrients.
These include macronutrients such as carbohydrates and proteins, but also micronutrients.
The latter group includes magnesium, trace elements such as iron, iodine and zinc and vitamins.
There are a number of them that keep the body healthy and performing.
An important representative is vitamin C * - a micronutrient that gains popularity, especially in the cold season, because it has an immune-boosting effect.
But there are many other aspects that speak in favor of consuming sufficient vitamin C (ascorbic acid).
According to the German Nutrition Society (DGE), the vitamin fulfills the following tasks:
Vitamin C is involved in the development of connective tissue, bones and teeth.
It protects cells through its antioxidant effects (it scavenges harmful compounds such as free radicals).
Vitamin C supports the body in utilizing iron from plant-based foods.
The vitamin also inhibits the formation of carcinogenic nitrosamines (nitrogen compounds that are formed, for example, during smoking and roasting and are considered carcinogenic).
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Rose hips are extremely high in vitamin C, but few people put the nut fruits on their menu.
© Franziska Kraufmann / dpa
How much vitamin C do we need every day?
The average daily requirement of 100 mg is easy to achieve with fresh fruit and vegetables, informs the consumer advice center.
The daily requirement is already covered with around 200 grams of kiwi or orange.
But there are many other animal and plant foods that contain a lot of vitamin C.
According to the consumer advice center and NDR (Norddeutscher Rundfunk), the following are considered good vitamin C suppliers:
Rose hips (1,250 mg vitamin C / 100 g)
black currants (177 mg vitamin C / 100 g)
Potatoes (45 mg vitamin C / 300 g)
Broccoli (180 mg vitamin C / 200 g)
raw red peppers (140 mg vitamin C / 100 g)
Tomatoes (25 mg vitamin C / 100 g)
Lemons (60 mg vitamin C / 100 g)
Kiwi (60 mg vitamin C / 100 g)
Parsley (160 mg vitamin C / 100 g)
Sea buckthorn berries (400 to 900 mg vitamin C / 100 g)
The information relates to fresh fruits, vegetables and herbs - juices usually contain far fewer vitamins. The time of harvest, duration and type of storage and the method of preparation also determine how much vitamin C is contained in food.
Since vitamin C is very sensitive to heat and light, the consumer advice center recommends consuming the raw fruits - if possible
. A raw red pepper contains 140 mg of vitamin C per 100 g, while in the steamed state there are "only" 110 mg of vitamin C / 100 g, according to the
consumer center
.
You can also search through the lists of ingredients for jams, bread, fruit juices and processed foods such as potato products
: Manufacturers often add ascorbic acid as an additive here.
You can recognize the addition by the terms antioxidant and color stabilizer E 300 to 304, 315, 316.
(jg) * Merkur.de is an offer from IPPEN.MEDIA.
More sources: https://www.dge.de/wissenschaft/weiter-publikationen/faqs/vitamin-c/
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List of rubric lists: © Franziska Kraufmann