Well supplied with vitamin C

Lisa Albrecht is a journalist, blogger and author. She has been inspiring people to live a healthy, conscious and relaxed everyday life for many years.

Lisa Albrecht: www.ichlebegruen.de

Vitamin C is the first thing people mention when asked which vitamins they know. In fact, vitamin C is unbeatable in its functions. It is known as an aid in connection with colds, but its effect in our body is so much greater. Vitamin C is water-soluble and is also known as ascorbic acid. A sufficient supply of vitamin C is important for our immune system to function properly.

The vitamin also intervenes in our metabolic processes. It is involved in the formation of connective tissue, teeth and bones. It is also very important for wound healing and scar formation. Vitamin C protects our cells and molecules from damage as it has an antioxidant effect. It is also worth knowing that combining plant-based foods increases iron absorption.

Since 2015, the German Nutrition Society has issued revised recommendations for vitamin C intake. For adults, this is 110 mg for men and 95 mg for women per day. The values for pregnant women and breastfeeding mothers are slightly higher, at 105 mg and 125 mg per day. The requirement is even higher for smokers, as they have lower vitamin C concentrations in their blood and higher metabolic losses.

How well supplied are we with vitamin C? The previously known deficiency disease scurvy has been almost completely forgotten thanks to a good supply of vitamin C in industrialised countries, as just 10 mg of vitamin C a day prevents the most severe form of deficiency. Vitamin C is particularly widespread in plant-based foods and is sometimes present in high concentrations. Crunchy vegetables and ripe fruit are very good sources of vitamin C. The more unprocessed and fresh they are, the more vitamin C they contain. If foods containing vitamin C are heated, a loss of up to 30 per cent can occur even if they are prepared gently.

Keeping dishes warm for longer can lead to even higher losses of vitamin C content in vegetables. Even vegetables that have been stored for a long time and possibly exposed to light lose their vitamin C content over time. Gently pressed, fresh juices and fresh raw vegetables are therefore beneficial for our bodies and a good choice for ensuring a good vitamin C supply.

A lot of vitamin C can be found in acerola (raw / 1700 mg per 100 g), rosehips (raw / 1250 mg per 100 g), sea buckthorn berries (raw / 450 mg per 100 g) and blackcurrants (raw / 177 g per 100 g). Freshly squeezed orange juice is also a good source with 52 mg per 100 g. During the strawberry season, you should definitely enjoy these delicious fruits! With 62 mg per 100 g, strawberries are a wonderful source of vitamin C. The fresher the fruit, the higher the vitamin C content.

When it comes to vegetables, nettles (raw / 300 mg per 100 g), peppers (raw / 120 mg per 100 g), parsley (raw / 166 mg per 100 g), kale (raw / 105 mg per 100 g) and Brussels sprouts (raw / 112 mg per 100 g) are far ahead with their vitamin C content.

Green smoothies are delicious, easy to make and true vitamin bombs. Fresh nettle leaves can be collected almost all year round and provide a good portion of vitamin C. In winter, kale is a great source of vitamin C. And that's just two ingredients! You can make your own green smoothie to suit your mood.

With lots of fresh greens, it's simply unbeatable! Seasonal fruits such as oranges, strawberries or apples provide more flavour and sweetness. Nutrient-rich additives in dried form (powder in raw food quality) give the smoothie a fine touch and enrich it with additional valuable nutrients. Berries should not be neglected under any circumstances!

They are rich in vitamin C and provide an intensely fresh flavour. Currants, for example, are a real insider tip with their fruity, tangy flavour! They can be used as a smoothie ingredient or as a beautiful decoration, because as we all know, you eat with your eyes.

Gently produced juices are another source of vitamin C that is ideal for the whole family. Freshly squeezed orange juice is a classic, but add some sea buckthorn juice or fresh strawberries for an exciting change! In summer, you can make delicious water ice from the juice you squeeze yourself - without any added sugar, healthy and really refreshing!