Vitamin C (Ascorbic acid).

What is vitamin C?

It, also called ascorbic acid, is a water-soluble vitamin. It acts as an antioxidant and is required for:
- the formation of connective tissue (collagen)
- iron absorption
- maintaining resistance

Our body cannot make this itself. So you have to get it through food.

Historical fact: As early as the 16th century, sailors knew that citrus fruits and fresh vegetables could prevent scurvy. Only much later did it become known that this was linked to a severe vitamin C deficiency.

Different forms

- Natural: L-ascorbic acid (in food).
- Added to products: often listed as E300 (ascorbic acid) or E301 (sodium ascorbate).

What's in it?

It is mainly in:
- Fruit (citrus, kiwis, berries, strawberries)
- Vegetables (peppers, brassicas, broccoli, Brussels sprouts, asparagus)
- Potatoes

Preserving it during cooking

It is sensitive to heat, water, air and sunlight. Tips to reduce loss:
- Cook vegetables briefly and in little water.
- Don't cut vegetables too small.
- Store products cool and dark.
- In an acid (such as orange (juice)), it remains stable longer.

What do you need it for?

It supports multiple processes in your body:
- Resistance: plays a role in the production of white blood cells.
- Energy: helps release energy from carbohydrates, fats and proteins.
- Fatigue: supports iron absorption and thus helps reduce fatigue.
- Skin, bones and blood vessels: contributes to the production of collagen.
- Healthy teeth: helps with healthy gums and collagen in dental tissue.
- Mental balance: increases serotonin, supports learning ability and mood.
- Nervous system: important for transmission of nerve impulses.
- Antioxidant: protects body cells from free radicals.

How much do you need per day?

What are the consequences of a shortage?

A severe deficiency of it can lead to:
- Reduced resistance
- Slow wound healing
- Scurvy: gum bleeding, bruising, internal bleeding

What are the consequences of too much?

Excess is usually excreted, but high intakes (> 2000 mg/day) can lead to:
- Intestinal complaints, diarrhea
- More oxalic acid in the urine (previously thought to cause kidney stones, but this has never been proven)

👉 There is currently no official upper limit set, but large amounts are not recommended.

Vitamin C (ascorbic acid) | Nutrition Center

Spiritual meaning ✨

It is often associated with the heart chakra (Anahata) 💚. It symbolizes purity, protection and healing. Just as it protects the body from free radicals, spiritually it helps to ward off negative energy and make room for love and joy.