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Vitamin

Vitamin C

Vitamin C, or ascorbic acid, is an essential water-soluble vitamin that humans cannot make, found in fruits and vegetables such as citrus, peppers and berries.

Also listed as Ascorbic Acid, Ascorbate, L-ascorbic acid

Essential HealthLongevityImmune SupportCardiovascularHair & Skin

Which foods supply useful amounts?

The NIH food table lists 95 mg in half a cup of raw sweet red pepper, 70 mg in a medium orange and 64 mg in a medium kiwi. Half a cup of cooked broccoli supplies 51 mg. Prolonged storage and cooking can lower vitamin C content because it is water-soluble and heat-sensitive. 1

How much is recommended in Germany?

DGE recommends 110 mg daily for adult men and 95 mg for adult women. Its values are 105 mg from the fourth month of pregnancy and 125 mg during lactation; smoking raises the adult values to 155 mg for men and 135 mg for women. These are total dietary reference intakes, not mandatory supplement doses. 2

Sources

  1. Vitamin C: Fact Sheet for Health Professionals NIH Office of Dietary Supplements
  2. Vitamin C: Referenzwerte Deutsche Gesellschaft für Ernährung