Vitamin C is vital for our health. Our body does not synthesize vitamin C, it is not able to store it well, as a result of which it has to be constantly imported with food. Fruits and vegetables are the best sources of the vitamin.

The recommendations are to provide 90 mg of vitamin C per day for men and 75 mg for women. 

Among the vegetables rich in vitamin C are: peppers, broccoli, Brussels sprouts, tomatoes, cauliflower, cabbage and others.

Citrus fruits are considered a rich source of ascorbic acid, but the truth is that by this criterion, the content of vitamin C citrus fruits can not be considered in one group. For example, both strawberries (58.8 mg) and kiwis (92.7) have more vitamin C than grapefruit (31.2 mg) and even oranges (53.2 mg). However, red gamba remains the leader in the ranking, despite the good number of kiwis - 100 grams of them can supply 128 mg of vitamin C, which is 213% of daily requirement. 

Of course, the content of vitamin C depends a lot on the variety of fruits, how they are grown and stored while consumed. 

Of course, if we want to fill the body with natural vitamin C, the option to drink a glass of fresh orange is much more acceptable than eating, even if only 100 g of raw peppers. We can leave them either for salad or stuffed with cheese, with which we can take care of providing other vitamins and minerals in combination.

The presence of vitamin C is a condition for the synthesis of collagen , but also L-carnitine and some neurotransmitters. It is also involved in protein metabolism. Its role as an antioxidant is popular, ie. it helps reduce the harmful effects of free radicals and their damage, which is important for the prevention of cancer and cardiovascular disease.

Vitamin C plays an essential role in maintaining the body's immune system and defenses and improves the absorption of iron from plant sources.

Vitamin deficiency affects us with a feeling of fatigue and weakness, deficiency - with scurvy.