6 Things You Did Not Know About Vitamin C!

Oranges Are Not Necessarily the Leaders in Vitamin C

Even though oranges usually boast a vitamin C level of approximately 100 g (a freshly squeezed orange often has 53 g), several other fruits and vegetables are even richer in vitamin C. Red peppers (101-166 mg) and green peppers (54-132 mg), kiwi fruit (70 mg) and broccoli (54 mg) are also great examples of foods rich in vitamin C.

What you can do

Varying the fruits and vegetables that you eat as much as possible in order to enjoy their benefits and abundance of vitamins. You also will not get tired of your diet.

Consider Taking Vitamin C Supplements in Winter

Our immune systems must be especially active in winter (when they encounter more viruses and colds), and use vitamin C extensively. Vitamin C is an antioxidant that plays a significant role in the immune defense system, helping face external challenges and regenerate tissues.

What you can do

Persistent fatigue, occasional low energy, or a general feeling of discomfort can be associated with low vitamin C intake.

If needed, consider speaking with a healthcare professional and exploring ways to support your daily intake, including through diet or supplementation.

Many People May Not Get Enough Vitamin C

Vitamin C is a hydrosoluble vitamin that you should definitely include in your diet as your body cannot store it (the kidneys evacuate excess vitamin C).

You should therefore be sure that you are consuming vitamin C every day, throughout the year. People who do not eat enough fruits and vegetables are more likely not to have enough vitamin C intake.

What you can do

Eat at least 5 fruits and vegetables per day throughout the year, and start eating a healthy, varied, and balanced diet as soon as possible.

Vitamin C is Sensitive

Vitamin C can be affected by cooking and prolonged exposure to air. It may decrease when fruits and vegetables, the main sources of vitamin C, are stored for too long after being cut or prepared.

Interestingly, the skins of certain fruits and vegetables (such as peppers, apples, and zucchini) naturally contain higher amounts of vitamin C.

What you can do

Eat fresh fruits and vegetables soon after buying them (within 2 to 3 days), and store them in a cool, dark place. If you mix or press fruits, be sure to drink the juices or smoothies promptly.

You can also occasionally buy organic fruits and vegetables and eat them with their skins.

Vitamin C Needs May Increase With Physical Activity

Engaging in regular, intense exercise (at least 3-4 one-hour sessions per week) can increase the body's nutritional needs. Vitamin C plays a role in supporting cellular function and is involved in normal responses to physical exertion.

As a result, some individuals may benefit from slightly higher intakes. The recommended Dietary Reference Intake (DRI) for adults is around 110 mg per day, although needs may vary depending on lifestyle and individual factors.

In addition to active individuals, certain groups such as pregnant or nursing women (120 -130 mg/day), older adults (120 mg/day), and smokers (120 mg/day) may have higher vitamin C requirements.

What you can do

Include a variety of fruits and vegetables in your diet, or consider supplementation if your needs are increased.

Vitamin C May Facilitate Iron Absorption

Vitamin C might play a role in iron absorption, particularly from plant-based sources. Including vitamin C-rich foods alongside iron-rich foods can help support the body’s ability to absorb iron as part of a balanced diet.

This can be especially relevant for individuals with higher iron needs, such as during certain life stages.

What you can do

Plan meals that combine iron-rich foods with sources of vitamin C (such as lentils with citrus fruits, or red meat with kiwi) to support balanced nutrition.