The Consumer Consultation Center in the German state of North Rhine Westphalia stated that the body needs daily intake of 110 milligrams of vitamin C for men and 95 milligrams for women, considering that this amount increases for women during pregnancy and breastfeeding.
The center explained that dietary sources of vitamin C include oranges, kiwis, and red peppers, and it is preferable to consume these foods raw since cooking reduces their vitamin content, knowing that most of the vitamin is directly under the skin.
It is worth noting that vitamin C participates in many metabolic processes, as it is used to build connective tissues (collagen), bones, and teeth. During digestion, vitamin C works to improve the absorption of iron from plant-based foods and prevents the formation of carcinogenic nitrosamine compounds.
Vitamin C also has an antioxidant effect, meaning that it eliminates harmful compounds such as “free radicals” and reactive oxygen species, thus protecting cells and molecules in the body from damage.