Vitamin C in the Diet: Where to Find It and Why We Need It Every Day

Vitamin C – also known as ascorbic acid – is one of the most important substances for our health. It supports the immune system, collagen production, iron absorption, and protects cells from damage. Unlike some vitamins, the body cannot produce it on its own, nor can it store it. This means only one thing – we must consume it regularly and daily, ideally through diet or supplements.

Where is vitamin C naturally found?

Vitamin C is mainly found in fruits and vegetables. The richest sources include:

Fruit:

Acerola (Barbados cherry): up to 1,600 mg / 100 g
Sea buckthorn: approximately 400 – 800 mg / 100 g
Blackcurrants: 180 mg / 100 g
Kiwi: 90 mg / 100 g
Oranges, grapefruits, tangerines: 50 – 60 mg / 100 g
Strawberries, raspberries, pineapple, mango: 30 – 60 mg / 100 g

Vegetables:

Peppers (especially red): 140 – 190 mg / 100 g
Broccoli, kale, Brussels sprouts: 80 – 110 mg / 100 g
Parsley leaves, garden cress: 120 – 130 mg / 100 g
Spinach, tomatoes, potatoes: lower amounts (10 – 30 mg / 100 g)

Did you know?

Heat treatment degrades vitamin C – prolonged boiling, baking, or frying can reduce the vitamin content by up to 50% or more. Therefore, it’s best to consume fruits and vegetables fresh or only lightly cooked.

What affects the absorption of vitamin C?

Not all vitamin C behaves the same way in the body. Its absorption depends on several factors, such as:

the current state of the intestines and digestion,
age and stress levels,
the presence of diseases or infections,
the form in which we consume vitamin C (natural vs. supplement).

With high intake at once (e.g. 500 mg or more), the body can absorb only a certain portion – the rest is excreted. That’s why small doses throughout the day are more effective than one-time “mega-doses.”

Do I get enough vitamin C?

The recommended daily intake of vitamin C ranges from:

75 mg for women,
90 mg for men,
higher doses during stress, illness, smoking, or pregnancy.

Symptoms of deficiency include fatigue, poor wound healing, susceptibility to infections, bleeding gums, or dry skin. Long-term and severe deficiency may lead to scurvy – rare today, but still possible.

Vitamin C supplements: when does it make sense to take them?

Although it is ideal to get vitamin C from food, sometimes that’s not enough – especially in the following cases:

during flu season or infection,
under increased physical or mental stress,
if your intake of fruits and vegetables is insufficient,
or in cases of weakened digestion or older age.

In such cases, it can be beneficial to opt for a well-absorbed supplement – for example, one with liposomal technology, which ensures higher efficacy and longer retention in the body.

Tips to naturally increase your vitamin C intake:

Start the day with a glass of lukewarm water with lemon.
Add fresh parsley to soups and salads.
Replace sweets with fresh fruit or a smoothie.
Try fermented products with sea buckthorn or rose hips.
When cooking vegetables, don’t overcook them – steaming or sautéing is better.

Balance is key

Vitamin C is essential for everyday health. A combination of a rich diet and quality supplements is the ideal solution for those who want to give their body more. Whether you choose fresh peppers, sea buckthorn, or a clinically tested supplement like NUTRI&ZEN, your immune system will thank you.

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