Vitamin C: Summary

Summary on Vitamin C

La Vitamin C o L-ascorbic acid takes its name from the ability to cure scurvy, a disease that in the past affected sailors who were unable to take fresh vegetables for a long time.

It is necessary to take vitamin C with food because our body is unable to synthesize it. In our body, there is only a small reserve of it within the adrenal glands.

The positive functions of this vitamin are manifold:

  • facilitates the absorption of iron (adjuvant in the incorporation of iron into ferritin)
  • stimulates the immune system
  • reduces the damage caused by the consumption of products containing food preservatives such as nitrates and nitrites
  • it intervenes in the production of collagen, an intracellular substance that constitutes the structure of muscles, bones, cartilages and tissues.
  • it intervenes in the synthesis of some important hormones and neurotransmitters
  • it has a powerful antioxidant effect and counteracts the effects of toxic substances such as smoke and pollution
  • protects the skin from ultraviolet rays

Main sources in nature:

Citrus Fruits, Kiwi, Black Currant, Strawberries, Sweet Peppers, Chilli, Parsley, Cauliflower, Sweet Potatoes, Broccoli, Brussels Sprouts, Strawberries, Tomatoes.

DOSAGE: between 45 and 60 milligrams (more or less the dose contained in a medium-sized Kiwi). However, to appreciate its antioxidant effects, a daily intake of at least 200 milligrams / day is required.


Vitamina C (mg/100g)

Brussels sprouts 81
Strawberries / Clementines 54
Lettuce 59
Lemons / Oranges 50
Tangerines 42
Kiwi 85
Hot peppers 229
Red and yellow chillies 166
Raw peppers 151
Green peppers 127
Ripe tomatoes 25
San Marzano tomatoes 24
Grapefruit 40
Salad tomatoes 21
Orange juice 44
arugula (rocket salad) 110
For further information: Vitamin C or Ascorbic Acid: the Complete Article
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