You often hear that oranges or Citrus fruits are high in vitamin C but nothing could be further from the truth. Did you know that you need 12 oranges to get 500 mg of vitamin C? So one glass of orange juice in the morning is actually not enough for the whole day.

How much vitamin C per day?

Research shows that vitamin C under 650 mg and 3000 mg per day can have a positive effect. Doses in between less so. Excess vitamin C is excreted through the kidneys and thus you pee out. We recommend always taking 1 capsule of vitamin C per day with your food.

Why do we need vitamin C?

Vitamin C is an essential water-soluble vitamin. The human body cannot produce vitamin C, so it is important to get it from our diet on a daily basis. Colloquially, vitamin C is one of the best known vitamins. Vitamin C is a water-soluble vitamin. It acts in the body as an antioxidant. Vitamin C is also needed for the formation of connective tissue, the absorption of iron and the maintenance of resistance.

When you ingest vitamin C deficiency, decreased resistance, delayed wound healing and eventually scurvy can occur. If the dosage is too high for a person, diarrhea can occur because the unabsorbed vitamin C attracts water in the intestine. Then intestinal tolerance is reached.

Foods with vitamin C

Vitamin C is found in many fruits, vegetables and potatoes. Especially in certain types of cabbage, peppers, citrus fruits, kiwis, strawberries and berries. The highest levels of vitamin C in food can be found in:

• Blueberries: they are antioxidant bombs and they have anti-inflammatory properties.
• Bell bell pepper: in addition to vitamin C, it contains many antioxidants and B vitamins.
• Brussels sprouts: contain about 3 times more vitamin C than oranges! In addition, they are rich in B vitamins, folate, potassium and fiber.
• Kiwi: This fruit is a bomb of vitamin C. A green kiwi is good for about 63.8 grams of vitamin C.
• Kale: anti-inflammatory properties and is good for your resistance.

In addition, it is always important to know that vitamin C is found most in food in the skin of a fruit. Therefore, especially buy your fruits and vegetables organic so that you get the optimal amount of vitamin C through food.