At the latest when the nose runs and the throat scratches, we know: It’s autumn. A balanced diet and a strong immune system are now particularly important to get through the wet and cold weeks in good health. We show which foods should be on your menu particularly often now because they contain a lot of vitamin C.
That is why vitamin C is important for the body
The water-soluble vitamin C is important for our metabolism. Like the German Society for Nutrition (DGE) explains, our body needs vitamin C to build connective tissue, bones and teeth. At the same time, vitamin C acts as an antioxidant, which means it protects the cells from free radicals.
Vitamin C also strengthens the immune system and improves wound healing – a small all-rounder that you can luckily absorb relatively easily if you eat a balanced diet.
The most important vitamin C foods
In its natural form, vitamin C is mainly found in fruit and vegetables, but manufacturers also add it to other foods in a targeted manner; a look at the ingredients helps here. The following fruits and vegetables are particularly high in vitamin C:
- apples
- bananas
- Broccoli
- strawberries
- rosehips
- potatoes
- Kiwi
- (black)currants
- Paprika
- Cauliflower
- Sanddorn
- Spinach
- tomatoes
- Citrus fruits like oranges, tangerines, lemons and grapefruits
Oranges as vitamin C bombs?
Oranges are the most commonly used symbols for the important vitamin C. And that’s not wrong at all, because oranges actually contain a relatively large amount of vitamin C (but unfortunately also a lot of sugar).
What most people don’t know is that there is significantly more vitamin C in relation to weight in kiwis, currants, broccoli and peppers.
What is the best way to absorb vitamin C?
Of course, you can not only take vitamin C from pure fruit or fresh vegetables, but also in the form of juices and Smoothies. But keep in mind: raw or unprocessed, oranges, kiwis & co. provide the most vitamin C.
In order to keep the vitamin C content as high as possible when cooking, the following applies: the shorter you sauté vegetables, the fewer vitamins are lost.
In order to get as much variety on your plate as possible, you can use the DGE’s suggestions as a guide. With the following products, adults already get more than enough vitamin C for the day:
- with half a red pepper (75 g) and a small glass of orange juice (125 ml),
- with 200 g boiled potatoes, 150 g spinach (steamed) and an orange,
- with 150 g Brussels sprouts (cooked), an apple and two medium-sized tomatoes.
Tipp: A simple trick to get vitamin C through food: Sprinkle freshly chopped parsley over the salad, stew or pasta. The herbs are a valuable source of vitamin C.
Vitamin C preparations: taking the vitamin via tablets?
To prevent colds, some people take more vitamin C supplements in autumn. Taking the vitamin in capsule or tablet form seems practical. However, the DGE states that it has not been scientifically proven that taking vitamin C supplements in high doses (≥ 200 mg/day) can prevent or cure colds in the general population.
For the sake of your health, we therefore recommend that you switch to a balanced, healthy eating with the fruits and vegetables mentioned above and replenish your vitamin C stores in this way.
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