Due to its antioxidant effect, the water-soluble vitamin C plays an essential role in the immune system. It also promotes the absorption of iron from plant foods. Vitamin C is also involved in numerous other metabolic processes such as the development and maintenance of connective tissue and bones. The recommended daily requirement is 100 mg.
Most people normally get enough vitamin C through a balanced diet. Smokers, pregnant women and people with gastrointestinal diseases have an increased need for vitamin C. The need for vitamin C can also be increased in the event of stress or after the body has been weakened by infections or operations. An undersupply of vitamin C can lead to reduced performance and increased susceptibility to infections. If the vitamin C deficiency lasts for a long time, this leads to scurvy (bleeding, poor wound healing, tooth loss).
Side effects of overdose
An overdose of vitamin C is not likely due to the food ingested. In addition, excess vitamin C is not accumulated in the body, but excreted again via the kidneys. Therefore, people with kidney disease and kidney stones should not consume high doses of vitamin C. Even for healthy people, a permanently increased intake of vitamin C in the form of dietary supplements can promote the development of kidney stones.
Foods high in vitamin C.
Vitamin C is particularly abundant in fruits and vegetables, especially in citrus fruits, black currants, sea buckthorn and red peppers.