Vitamin
Vitamin C (Ascorbic Acid)
Recommended Daily Allowance: 75–90 mg
Vitamin C is a powerful antioxidant essential for collagen synthesis, immunity and iron absorption.
✅ Health Benefits
- Collagen synthesis (skin, joints, blood vessels)
- Immune defense
- Iron absorption from plant sources
- Antioxidant protection
- Wound healing
⚠️ Deficiency Signs
- Scurvy (bleeding gums, tooth loss)
- Frequent colds
- Slow wound healing
- Fatigue, depression
🛑 Excess
- Stomach upset, diarrhea (>2000 mg)
- Kidney stones (if predisposed)
🏆 Top Sources in НейроДиет Database
Lemonade (330ml)
330ml
132 mg
330ml
Broccoli (boiled, 150g)
150g
120 mg
150g
Steamed broccoli (150g)
150g
120 mg
150g
Lemonade homemade (250ml)
250ml
100 mg
250ml
Viburnum berries (100g)
100g
80 mg
100g
Compote fruit (250ml)
250ml
62.5 mg
250ml
Fresh squeezed orange juice (250ml)
250ml
60 mg
250ml
Orange (1 medium)
1 medium (131g)
50 mg
1 medium (131g)
Orange juice (1 glass)
1 glass (240ml)
50 mg
1 glass (240ml)
Watermelon (200g)
200g
50 mg
200g
💡 Interesting Facts
- Rosehip is the champion (1200 mg/100g)
- Destroyed by heat — eat fresh fruits and vegetables
- Smokers need 35 mg more
- Water-soluble — excess is excreted in urine
Other Nutrients
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