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Vitamin C

How vitamin C helps you stay fit

by Anaïs Eleni

Vitamin C is indispensable to the human body. By enhancing the body's defenses, it strengthens the immune system, boosts the metabolism and provides an antioxidant effect. Regular intake of vitamin C is vital to one's well-being.Vitamin C is indispensable to the human body. By enhancing the body's defenses, it strengthens the immune system, boosts the metabolism and provides an antioxidant effect. Regular intake of vitamin C is vital to one's well-being.

"Vitamin C is indispensable
to the human body."

We will explain how and why vitamin C works on our immunity, what the best sources are and how much to take every day to stay in top form. 

Vitamin C as fuel for the immune system 

Vitamin C (aka ascorbic acid) is a water-soluble vitamin that our body cannot produce on its own. It affects numerous processes in the human body, the most important of which is its impact on the immune system, which cannot function without it. Vitamin C is one of the most essential vitamins for supporting and building the immune system and cell metabolism. This is because it protects the body from disease by actively participating in the defense against both viruses and bacteria through the formation of antibodies and white blood cells. Regular vitamin C intake is indispensable to the human immune system. This is the only way to ward off pathogens and free radicals while maintaining health and fitness. 

These are the best sources of vitamin C

Since the human body is incapable of producing or storing up vitamin C, regular, preferably daily, intake is highly recommended. This is where vegetarians and vegans, who primarily rely on a plant-based diet, luck out. A large proportion of vegetables and fruits are storehouses of vitamin C. So, most people can do without resorting to supplements. Vegetables like pepper, broccoli and cabbage are high in vitamin C. Those who prefer to get it from fruits have their choice in citrus fruits, strawberries and kiwis. An absolute insider tip is guava. This tropical fruit, which originates from South America, contains an especially high amount of vitamin C - about 200mg per 100g! It’s perfect as an afternoon snack or a smoothie for between meals. 

The optimal vitamin C dosage

Just how much vitamin C is necessary? The truth is we need comparatively little vitamin C for a well-functioning immune system as well as metabolism. In Europe, for example, the recommended daily requirement for adults is a maximum of 90mg per day. This corresponds to about one kiwi or two oranges. And if you feel like having more, go for it! This is because vitamin C is water-soluble, meaning the body eliminates the excess through urination. So, there’s no such thing as overdosing if you consume it the natural way. 

How to recognize a vitamin C deficiency

Even if it is easy to obtain the recommended daily dose with just a few pieces of fruit and/or vegetables, a vitamin C deficiency cannot be ruled out. Deficiencies can occur, for example, due to an inadequate diet. Mild vitamin C deficiencies are initially manifested by non-specific symptoms such as fatigue, exhaustion and immune deficiencies. Advanced deficiencies, on the other hand, can lead to inflamed gums, joint pain and poor collagen formation. All the more reason to chow down on fruits and vegetables on a regular basis!