Basic facts about vitamin C

Primarily provided by fruit and vegetables, vitamin C is sensitive to cooking and air, but freezing only results in small losses.
Useful for adults and children alike, vitamin C is primarily known for helping to reduce fatigue and boosting the body’s defences (immune system).

Vitamin C-rich foods, per 100 g* Vitamin C content
Fresh cherry 9 mg
Fresh blackcurrant 186 mg
Preserved guava, drained 180 mg
Raw red pepper 176 mg
Fresh parsley 210 mg
Pasteurised, squeezed pure orange juice 36,8 mg
Orange 53 mg
Raw green pepper 101 mg
Lemon 51,7 mg
Cooked broccoli 54,4 mg
Cooked cauliflower 35,6 mg
Cooked Brussels sprouts 61 mg
Strawberries 57 mg
Kiwi 83,2 mg
Cress 55 mg
Cooked spinach 8,9 mg
Preserved asparagus, drained 15,8 mg
Cooked calf’s liver 23 mg
Cooked peas 15,5 mg
Melon 23,1 mg
Raw tomato 16,7 mg
Boiled potatoes 11,1 mg
Cooked green beans 8,57 mg
Cooked leak 5,6 mg
Fresh apricot 5,3 mg
Cooked artichoke 5,5 mg
Apple 3,3 mg
Plain whole milk yoghurt 0,2 mg

Find out more about vitamin C

Vitamin C or ascorbic acid is water-soluble.
It is produced by plants and most animals with the exception of humans. Daily intake by children and adults is thus necessary, particularly as the body does not store vitamin C.
Vitamin C is primarily contained in fruit and vegetables.
Ascorbic acid is sensitive to air, heat (destroyed at 190°C) and light. Freezing does not result in any losses.
Vitamin C disappears gradually as the plants wilt. For this reason, it is important to consume fresh fruit and vegetables quickly so as to retain all their vitamin C.

Roles of vitamin C

Vitamin C supports normal collagen formation to ensure healthy function of blood vessels, bones, gums, teeth, cartilage and skin. It also increases iron absorption.
It supports the healthy function of the body’s defences (immune system).
It plays a role in nervous system function and psychological functions.
As an antioxidant, vitamin C helps protect cells against oxidative stress.
This vitamin helps reduce fatigue.

Requirements in vitamin C

Table of DRIs (Dietary Reference Intakes) for vitamin C:

Age / Status RDA for vitamin C
Infants 50 mg
Children aged 1 to 3 years 60 mg
Children aged 4 to 12 years 75 à 100 mg
Teenagers aged 13 to 19 years 110 mg
Women 110 mg
Men 110 mg
Pregnant women 120 mg
Breastfeeding women 130 mg
Elderly people 120 mg


Product availability varies from country to country.

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