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|
|Raw green pepper||101 mg|
|Cooked broccoli||54,4 mg|
|Cooked cauliflower||35,6 mg|
|Cooked Brussels sprouts||61 mg|
|Cooked spinach||8,9 mg|
|Preserved asparagus, drained||15,8 mg|
|Cooked calf’s liver||23 mg|
|Cooked peas||15,5 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|
|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|
|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|
|Pregnant women||120 mg|
|Breastfeeding women||130 mg|
|Elderly people||120 mg|