Vitamin C: what is it?
Ascorbic acid, commonly known as vitamin C, is a water-soluble (water-soluble) vitamin. It is also sensitive to heat (from 60°C) and light. This means that when overcooked, the vitamin C content of your food will significantly decrease. Of all the vitamins, it is undoubtedly the most fragile, so much so that cooking for too long can destroy up to 100% of the vitamin C in a food.
The roles of vitamin C.
Ascorbic acid plays many essential roles within our body:
- Antioxidant: it intervenes in the fight against cell aging and participates in the neutralization of free radicals (unstable and potentially toxic molecules).
- Healing: vitamin C promotes tissue healing.
- Immune defenses: it fights against viral and bacterial infections by ensuring the proper functioning of the cells of the immune system.
- Iron metabolism: it allows better absorption of iron by the intestines and its transport into the blood. A lack of iron in the body results in significant fatigue and dizziness, for example.
- Regulation of the allergic response: vitamin C limits the risk of an allergic response by your body. It leads to a reduction in the body's sensitivity to histamine, a molecule which plays a key role in the allergic reaction.
- Skin health: it is involved in the production mechanisms of collagen and elastin and ensures the good health of your skin.
Your daily vitamin C needs.
ANSES recommends a consumption of 110 mg/day of vitamin C for an average adult. Certain populations of individuals will have higher vitamin C needs, such as pregnant and breastfeeding women and the elderly.
Did you know ?
A person smoking more than 10 cigarettes/day will absorb 20 to 30% less vitamin C than a non-smoker. A smoker's vitamin C requirements are therefore increased by 20 mg per day to compensate for this loss.
How to stock up on vitamin C?
Your body does not have the capacity to synthesize or store vitamin C, so it must be supplied regularly through food. All fruits and vegetables contain vitamin C.
VITAMIN C CONTENT PER 100 GRAMS - FRUITS.
|
Guava |
220 mg |
|
Kiwi |
90 mg |
|
Strawberry |
67 mg |
|
Orange |
57 mg |
|
Lemon |
50 mg |
|
Grapefruit |
40 mg |
VITAMIN C CONTENT PER 100 GRAMS - VEGETABLES.
|
Yellow pepper |
184 mg |
|
Fresh parsley |
177 mg |
|
Red bell pepper |
159mg |
|
Kale |
145 mg |
|
Broccoli |
106mg |
|
Brussels sprouts |
100mg |
|
Green pepper |
90 mg |
|
Cauliflower |
56 mg |
|
Spinach |
40 mg |
To get the most out of your fresh fruits and vegetables, it is best to eat them raw, as they retain all their vitamins.
How to detect vitamin C deficiency?
Since the body does not have the ability to store vitamin C, deficiencies are more common than you might think. The consequences of vitamin C deficiency vary depending on age. In adults, it can cause scurvy and in children, Barlow's disease (heart failure). A deficiency can also reduce resistance to infections and cause fatigue, headaches, or irritability.
How to combat vitamin C deficiency?
The recommended intakes are easily covered by a diet providing at least 400 grams of vegetables and 300 grams (approximately 3) of fruits per day. For people who are unable to meet their vitamin C needs through their diet, there are food supplements based on vitamin C.
In summary.
Vitamin C is a water-soluble vitamin that is very important for the body. ANSES recommends a daily intake of 110 mg/day with needs adapted for pregnant and breastfeeding women, the elderly and smokers. It is mainly found in fruits and vegetables. To supplement a natural intake that is too low, there are many vitamin C supplements created from natural ingredients such as acerola for example. Vitamin C deficiency may be responsible for the onset of scurvy in adults and Barlow's disease in children.
