Vitamin C: Importance, requirements and low-histamine sources

The body does not produce vitamin C itself, so its requirements must be met entirely through food. Good sources of vitamin C are primarily fruits and vegetables.

Low-histamine and vitamin C-rich foods

The vitamin C content of a food varies depending on the degree of ripeness and processing, time of harvest, type and duration of storage, and transport conditions. High temperatures, exposure to oxygen, and water solubility are decisive factors in why processed foods contain less vitamin C. Fresh foods are the better alternatives when it comes to meeting nutrient requirements. These include fruits and vegetables as well as smoothies or juices, such as these low-histamine varieties:

• black currants
• bell peppers
• parsley
• potatoes
• broccoli
• acerola cherry

Raw food contains the most vitamin C. However, vegetables in their raw state are often not well tolerated by a sensitive gastrointestinal tract. Since vitamin C is water-soluble and heat-sensitive, a gentle method of heating is recommended—optimally, short steaming with little water. Fruits and vegetables should be washed briefly but thoroughly. The German Nutrition Society (DGE) recommends "5 a day," which means 5 portions of fruits and vegetables daily.

What is the daily requirement for vitamin C?

Your daily requirement for vitamin C depends on age, gender, and body weight. According to the DGE, the recommended daily intake per group is

• infants and children up to 4 years: 20 mg/day
• 13-15-year-olds: 85 mg/day
• males 15-19 years: 105 mg/day
• females 15-19 years: 90 mg/day
• adult men: 110 mg/day
• adult women: 95 mg/day
• pregnant women: 105 mg/day
• breastfeeding women: 125 mg/day
• male smokers: 155 mg/day
• female smokers: 135 mg/day.

Nicotine consumption results in a 40% increased vitamin C requirement because the blood of smokers shows higher metabolic losses.

Is too much vitamin C harmful?

Since vitamin C is water-soluble, the body generally flushes out excess vitamin C in the urine. If this is not the case, diarrhea may occur. People with kidney stones, urinary stones, other kidney diseases, or iron metabolism disorders should not exceed the recommended daily requirement.

How does vitamin C work?

As an antioxidant, vitamin C contributes to various functions in the human body:

• cell protection against oxidative stress
• increased iron absorption from plant-based foods
• reduction of tiredness and fatigue
• normal immune system function during and after intense physical activity
• normal collagen formation for normal blood vessel function
• normal collagen formation for normal bone function
• normal collagen formation for normal cartilage function
• normal collagen formation for normal skin function
• normal energy-yielding metabolism
• normal nervous system function
• normal psychological function

Vitamin C plays an important role in numerous normal body functions. Our Bio 1mmunFit combines natural vitamin C from acerola with selected plant ingredients such as moringa, black cumin, ashwagandha, cranberry, turmeric, and reishi. Vitamin C contributes to normal immune system function and the reduction of tiredness and fatigue. The formula is vegan, organic, lab-tested, and free from unnecessary additives.

Natural vitamin C vs. synthetic vitamin C

Vitamin C is also known as ascorbic acid and belongs to the group of water-soluble vitamins. Various types of fruit and vegetables, in particular, contain vitamin C. For longer shelf life, synthetic vitamin C is often added to processed foods as an additive.

Many dietary supplements also contain synthetically produced ascorbic acid as a vitamin C source; for our dietary supplements, we use natural vitamin C from the acerola cherry.