Sources of vitamin C - where is the most vitamin C?

What is vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble compound, the excess of which is not stored in the human body, but is removed from the body along with urine and sweat. This substance is also used as a food additive marked with the symbol E300.

Ascorbic acid is a vitamin recognized as a strong antioxidant that can neutralize free radicals and reactive oxygen species, contributing to the reduction of oxidative stress and delaying aging processes. Moreover, the micronutrient can positively affect the functioning of the immune system, and can also support the functioning of the circulatory system and participate in the synthesis of collagen, which is one of the most important proteins in the human body.

Sources of vitamin C - where does it occur?

Vitamin C is an exogenous compound that the human body cannot synthesize on its own, which is why it is necessary to provide substances to the body from the outside - along with the daily menu or in the form of dietary supplements.

Most vitamin C is found in products of plant origin - in fresh vegetables and fruits, including spinach, broccoli, kiwi, Brussels sprouts, peppers, oranges, strawberries or black currant. However, the micronutrient can also be found in other food products, including fruit juices, soft drinks and rosehip fruits, rowan berry, lucerne sprouts or sea buckthorn. In turn, the content of the compound in products of animal origin is generally negligible, but small amounts of ascorbic acid can be delivered to the body, including offal in the diet.

Recommended dietary supplements with vitamin C

What has the most vitamin C - table

Many commonly consumed foods are a source of ascorbic acid. So what products rich in vitamin C should be included in the daily menu?

Food products	Vitamin C content [mg/100 g]
Camu camu berries	850-5000
Acerola	820-4023
Cocoa	1532
Black currant	148-310
Sauerkraut	103-277
Red pepper	142
Yellow pepper	139
Green pepper	100
Coriander	48-98
Kale	93
Chives	93
Broccoli	91
Strawberries	65
Orange	59
Parsley	59
Lemon	31
Spinach	30
Potatoes	8-30
Pear	29
Tamato	9-17

When looking for valuable sources of water-soluble vitamin, you should keep in mind that the exact content of ascorbic acid in products can be varied, depending on factors such as the place of cultivation, weather conditions, latitude or harvest time and ripening phase of the plant.

Fruits and vegetables containing vitamin C, including spinach, broccoli, kale, oranges, lemon

Vitamin C content of processed foods

Vitamin C is a compound sensitive to light, oxygen and high temperature. Thus, in order to provide the body with the largest possible amounts of vitamin C, it is recommended to eat fresh vegetables and fruits, in unprocessed form, not after thermal processing.

Long-term cooking, especially in a large amount of water, as well as blanching can help to flush out a valuable ingredient from food and reduce the content of ascorbic acid in consumed food. Therefore, the best treatment method that can cause the least loss of a valuable compound seems to be steaming or boiling in a small amount of water. The vitamin C content of food can also be positively affected by deep-freezing.

Dietary supplements as sources of vitamin C

Vitamin C is found in many commonly available plant products that are included in the human diet on a daily basis. However, ascorbic acid can also be supplied to the body in the form of dietary supplements, which may prove to be a valuable support among people distinguished by an increased demand for a water-soluble component.

On the market of dietary supplements can be found ascorbic acid in tablets, capsules, powder, as well as in drops. There are preparations containing only vitamin C, as well as comprehensive products that also provide other valuable compounds to the body. Choosing the right dietary supplement is a matter of individual needs and preferences of the consumer. However, it is worth remembering that preparations that are a concentrated source of ascorbic acid should be used only when meeting the demand for vitamin C along with the daily diet is impossible or difficult to implement. Dietary supplements that provide the body with a micronutrient should be taken in accordance with the manufacturer's recommendation, so as not to lead to the occurrence of undesirable side effects.

Bibliography:

Natalia Goździak

Master of dietetics, specialist in dietoprophylaxis and dietotherapy

Copywriter - dietitian. She completed her bachelor's degree in sports dietetics at the Academy of Physical Education in Poznań, while her master's degree in dietoprophylaxis and dietotherapy - at the UP in Poznań. She treats the principles of healthy eating primarily as valuable tips, not rigorous regulations, that must be strictly followed. Privately, she is passionate about photography, which cannot imagine life without books.