Die Bedeutung von Vitamin C

The importance of vitamin C

Jun 14, 2023Robert Barabas-Steiner

Information about the functions of vitamin C in the body, food sources, and the effects of vitamin C deficiency and excess.

Vitamin C, also known as ascorbic acid, is an essential nutrient for the human body. It has a variety of important functions and numerous health effects. Here is information about the functions of vitamin C in the body, food sources, and the effects of vitamin C deficiency and excess:

Functions of vitamin C in the body:

01 Antioxidant effect

Vitamin C is a powerful antioxidant and protects cells from damage caused by free radicals. Free radicals are unstable molecules that occur naturally in the body and can lead to cell damage and disease. Vitamin C helps to capture and neutralize these free radicals.

02 Collagen formation

Vitamin C is required for the synthesis of collagen, an important protein in connective tissue. Collagen is responsible for the strength and elasticity of skin, bones, tendons and blood vessels.

03 Immune system

Vitamin C plays a crucial role in the functioning of the immune system. It supports the production and activity of immune cells and increases resistance to infections. It is also involved in the formation of antibodies.

04 Iron absorption

Vitamin C improves the absorption of iron from plant sources in the intestine. Combining iron-rich foods with foods rich in vitamin C can increase iron absorption.

05 Neurotransmitter production

Vitamin C is involved in the synthesis of neurotransmitters such as noradrenaline, which is important for signal transmission in the nervous system.

06 Detoxification

It supports the breakdown of toxic substances in the body

Food sources of vitamin C:

Vitamin C is found in many fruits and vegetables. The best sources include:

- Citrus fruits such as oranges, lemons, limes and grapefruits

- Berries such as strawberries, raspberries and blueberries

- Kiwis

- Papaya

- Pineapple

- Mango

- Broccoli

- Kale

- Paprika

- Tomatoes

- Spinach

Effects of vitamin C deficiency:

A chronic deficiency of vitamin C can lead to a variety of health problems, including:

- Scurvy: A severe deficiency of vitamin C leads to scurvy, a disease characterized by swollen and bleeding gums, fatigue, muscle weakness and joint pain.

- Reduced immune function: A deficiency in vitamin C can weaken the immune system and increase susceptibility to infections.

- Slowed wound healing: Vitamin C is important for the formation of collagen, which is necessary for wound healing. A deficiency can lead to slowed wound healing.

Effects of excess vitamin C:

Vitamin C is water-soluble, which means that excess vitamin C is normally excreted in the urine. However, excessive consumption of vitamin C can lead to the following problems:

- Digestive problems: High consumption of vitamin C can cause stomach upset, diarrhea or nausea.

- Kidney stones: In some people, excessive consumption of vitamin C may increase the risk of kidney stones.

Please note that this information is not intended as medical advice. If you have specific questions about your health or concerns about your vitamin C status, consult a doctor or nutritionist.

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