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Vitamin C : How to properly fill up ?

Vitamin C is most known of all vitamins. It is involved in many functions, including tone and immunity. What is it for precisely? In what foods is it found? What are our needs? How to avoid deficiencies? Healt-Goal answers up.

vitamin C

Vitamin C, or ascorbic acid, is naturally present in some fruits and vegetables. Above all, it helps to fight against oxidation and to strengthen our immune system. However, our body does not know how to synthesize it or store it. It is therefore essential to absorb it regularly to stay in good health.

What is the role of Vitamin C in our body ?

This antioxidant vitamin protects against cellular aging. It supports immunity by protecting immune cells from free radicals, and by stimulating the activity and mobility of white blood cells. It allows the synthesis of collagen, therefore the maintenance of the skin, gums, cartilage … It also contributes to the synthesis of adrenaline and norepinephrine and improves iron absorption. Combined to other factors it helps fighting against overweight, it helps burn fat and regulate blood sugar.

What are our Vitamin C daily intake needs

The amount of vitamin C you need each day depends on your age. Average daily recommended amounts for different ages are listed below in milligrams (mg). moreover vitamin C requirements are increased in certain pathological situations (fracture, infection, cancer treatment, diabetes, etc.), with certain lifestyles (smoking, intense sporting activity, heavy alcohol consumption), during pregnancy and breastfeeding or in the event of malabsorption (celiac or Crohn’s disease).

vitamin C daily intake

If you smoke, add 35 mg to the above values to calculate your total daily recommended amount. It is strongly recommended to ask to your doctor the righ daily intake if you smoke.

Where finding Vitamin C in food ?

It is found in a wide variety of fruits, vegetables, but also aromatic herbs: blackcurrant, fresh or dried parsley, fresh thyme, kale, peppers, broccoli, kiwis, pesto, saffron, red fruits, oranges, watercress, white cabbage, grapefruit or even pineapple. Vitamin C is the most sensitive of all vitamins. It degrades very quickly in the light. Go always for seasonal fresh fruits and consume it as soon as possible in order to get the best of them.

How avoiding Vitamin C deficiency ?


To avoid vitamin C deficiencies, a supplement intake is recommended for low consumers of fruits and vegetables, diabetics and people with celiac or Crohn’s disease. Increase your daily intake if you are practicing an intensive physical activity or you suffer from fracture. It is also recommended in case of excessive alcohol consumption.

It is also better not to exceed 500 mg per day: even if the excess is eliminated in the urine, too large doses can cause digestive disorders or kidney stones.

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