Primarily provided by fruit and vegetables, vitamin C is sensitive to cooking and air, but freezing only gives rise to small losses. Vitamin C is primarily known for helping reduce fatigue and boosting the body's defences (immune system).
Vitamin C or ascorbic acid is water-soluble. It is produced by plants and most animals with the exception of humans. Daily intake is thus necessary, particularly as the body does not store vitamin C. Vitamin C is primarily contained in fruit and vegetables. Ascorbic acid is sensitive to air, heat (destroyed at 190°C) and light. Freezing does not result in any losses. Vitamin C disappears gradually as the plants wilt. For this reason, it is important to consume fresh fruit and vegetables quickly so as to retain all their vitamin C.
Roles
Vitamin C supports normal collagen formation to ensure normal functioning of blood cells, bones, gums, teeth, cartilage and skin. It also increases iron uptake. It supports proper functioning of the body's defences (immune system). It plays a role in nervous system function and psychological functions. As an antioxidant, vitamin C helps protect cells against oxidative stress. This vitamin helps reduce fatigue.
Requirements
Table of RNI (Reference Nutrient Intakes) for vitamin C :