Getting to know Vitamin C better, a major vitamin for humans: sources, properties, and daily needs.
Vitamin C or ascorbic acid stimulates collagen production and acts against wrinkles. It participates in the transport and storage of iron. It prevents the formation of nitrosamines (carcinogens). Vitamin C strengthens the body's defenses by acting on bacteria and viruses. It is one of the most important vitamins for the proper functioning of our immune system. A powerful antioxidant, Vitamin C blocks the production of free radicals, thus limiting the consequences on cell aging.
Recommended dietary allowances (mg of vitamin C per day)
- Infants: 50 mg.
- Children up to 3 years old: 60 mg.
- Children from 4 to 12 years old: 75 to 100 mg.
- Adolescents and adults: 110 mg.
- Pregnant women: 120 mg.
- Breastfeeding women: 130 mg.
In 2012 (1), a group of Danish and American researchers proposed increasing the recommended daily intake for adults to 200 mg. Nutritionist Jean-Paul Curtay suggests increasing it to 300 mg per day.
(1) Source: Topsanté, February 2013.
Nutritional references
The needs are higher in older individuals due to increased oxidation reactions with advanced age. The same goes for smokers, as oxidative stress is more significant due to certain components contained in smoke.
For athletes who train for more than three hours weekly, an additional intake of fifty to one hundred milligrams per day is advised, in order to eliminate toxic free radicals generated by muscular work.
To note:
Nutritional references may be revised upwards in the coming years. Indeed, by increasing the dose of vitamin C in adults, several effects could be observed. You will see, in particular:
- A reduction in blood pressure.
- Vascular dysfunction.
- Chronic inflammation observed in individuals with obesity as well as type 2 diabetes or stomach infection with Helicobacter pylori.
Increased vitamin C needs: Smoking, pregnancy, breastfeeding, alcoholism, excessive coffee consumption, weight loss diets, poor intestinal absorption, diabetes.
Vitamin C is sensitive to oxidation and heat. Due to its water-soluble nature, it escapes into cooking water. To preserve it to the maximum, it is necessary to keep foods refrigerated and consume them as quickly as possible. You will need to peel, cut, grate, and squeeze your fruits and vegetables before consuming them. If you need to cook them, opt for steaming. Finally, avoid reheating them repeatedly.
No risk of overdose with supplementation: if necessary, excess vitamin C is eliminated in the urine.
Natural sources of vitamin C
Citrus fruits and exotic fruits are excellent sources of vitamin C. Most fruits and vegetables contain some vitamin C. Since it is fragile, it is recommended to consume foods rich in vitamin C quickly after purchase and to prepare them raw, marinated, or lightly cooked to preserve their properties.
Sources of foods rich in Vitamin C:
- Sources of Vitamin C per 100 g of raw foods: Cherry, acerola: 1,300 mg, Guava: 300 mg, Blackcurrant, red pepper: 180 mg, Kiwi, green pepper: 100 mg, Black radish: 100 to 150 mg, Lemon and orange, cauliflower, red cabbage: 50 to 60 mg, Mango, lime, clementine, spinach: 40 to 50 mg, Strawberry, grapefruit, lettuce, lamb's lettuce: 40 mg.
- Sources of Vitamin C per 100 g of cooked foods: Brussels sprouts, broccoli: 50 to 60 mg, Cauliflower, red cabbage, sorrel, lettuce, garlic: 30 to 40 mg, Green cabbage: 20 to 30 mg.
Synergia dietary supplements containing vitamin C
Acerola: 1,000 mg (213%) in 1 tablet - Vitamin C: 180 mg (225%) in 1 tablet - Flex-Tonic 45: 60 mg (75%) in 1 tablet - Anti-Oxidant 200: 180 mg (225%) in 1 capsule - Omega Quinol: 60 mg (75%) (Calcium ascorbate) in 1 capsule - Bi-Ostéo: 90 mg (112%) in 1 capsule - Day-Oxydose: 150 mg (187%) in 1 tablet - MC2: 50 mg (62.5%) in 1 tablet - Régéderm: 50 mg (62.5%) in 1 capsule - Serenity Pregnancy: 120 mg (150%) in 1 capsule - Visentiel: 120 mg (150%) in 1 tablet.
Roles in the body
Vitamin C has an antioxidant action. Indeed, in association with vitamin E, selenium, beta-carotene, or zinc, it has the ability to trap the excess free radicals present in your body that promote cellular aging. Therefore, it helps prevent cardiovascular diseases, various forms of cancer, cataracts, and neurodegenerative diseases.
It is necessary for immune defenses. Indeed, it participates in the renewal and functioning of several white blood cells. It is notably concentrated in cells.
It is essential for the production of neurotransmitters. More specifically for what we call dopamine and noradrenaline, for collagen which is a support protein hidden in the skin and bones whose role is the framework, as well as for carnitine which allows cells to use fats for energy purposes.
Finally, it optimizes the assimilation of plant-based iron.
The 8 signs that show you lack vitamin C
A deficiency in vitamin C can be quite unpleasant. However, you may not really realize this lack of intake. To help you detect this problem, let's discover together the most common symptoms.
- Without vitamin C, you get sick more often.
- When your intake of vitamin C is insufficient, your immune system becomes more sensitive. Indeed, T lymphocytes, which serve to limit diseases, are less abundant, and you are therefore more exposed.
- The cold and flu are regular illnesses for you when you lack vitamin C. Although it does not directly secure you against them, this vitamin at least helps reduce cold symptoms. Of course, other types of illnesses can occur when the deficiency is significant.
- Lack of vitamin C: you often feel tired.
- A deficiency in vitamin C causes fatigue. This is the result of multiple symptoms. Indeed, it can result from poor iron absorption. The anemia it causes gives you the feeling of generalized fatigue. This can also be caused by a virus such as the flu where vitamin C deficiency will worsen the case. You will understand, fatigue is an inseparable symptom of the lack of vitamin C since your body will be sluggish. Even if it doesn't really give you energy, this vitamin gives you more tone.
Vitamin C deficiency: joint and muscle pain.
Vitamin C affects your connective tissues by optimizing the anchoring of collagen proteins. When you do not absorb enough of it, it is common for your joints and muscles to be sensitive. This results in the development of inflammation such as tendinitis, but also an increased risk of muscle or tendon tears.
Apart from your muscles, this vitamin also helps maintain your joints. A deficiency can increase pathologies such as arthritis. In addition to causing you pain, joint pain is disturbing. Indeed, it reduces your ability to move and therefore your activities.
You bleed from the nose for no reason.
When you do not consume enough vitamin C, the blood capillaries remain fragile. In this situation, your vessels are at risk of rupture at any time. This is how nosebleeds occur.
They can be regular without any particular reason. If your deficiencies persist, your health can deteriorate significantly.
You bleed from the gums.
Nice teeth often rhyme with good health. For both children and adults, the gums are regularly affected when you suffer from a vitamin C deficiency. It manifests itself in this case by swelling around your teeth.
Bleeding is also very common. It occurs frequently when the gum is in contact with something. However, this can happen for no particular reason. When it happens repeatedly, it is best to see a doctor. When you are not careful enough, it can turn into gingivitis.
You have poor blood circulation.
As we mentioned before, ascorbic acid plays a role in blood vessels. Indeed, it ensures that they remain elastic. Furthermore, vitamin C makes your capillaries stronger. With such a deficiency, you expose yourself to poor blood circulation.
When your vitamin C deficiency is significant, it can lead to a disease called "Scurvy". Even if it is no longer found in developed countries, it remains a danger not to be overlooked. It is characterized by the appearance of various symptoms that we have seen above.
All the benefits of vitamin C
The benefits you can observe by regularly consuming vitamin C are diverse and varied. Indeed, it is necessary for your metabolism to ensure its proper functioning.
Vitamin C and its antioxidant properties
Among the advantages that its consumption brings, we notably find its antioxidant effect. Free radicals compromise the existence of our healthy cells. They remain the main cause of the oxidation of our tissues and many other problems. Thus, if you want to consume vitamin C for this purpose, we recommend that you turn to goji berries and acerola.
Effective for chasing heavy metals from your body
Through vitamin C, you have the possibility to reduce the effects of heavy metals on your body. It therefore helps to maintain your youth and limit several diseases. In addition, vitamin C allows your body to eliminate heavy metals such as lead.
Regenerative property on your body
Vitamin C remains an essential component in the production of collagen in your body. This is particularly what makes it so relevant. It is a substance hidden within the elastic fibers of our body. It is particularly relevant to the concept of your blood vessels as well as your muscles.
Consequently, it participates in the maintenance of blood vessels, your bones, your skin, your tendons, your gums, and your ligaments. Regular consumption of vitamin C is essential to maintain good health.
Vitamin C to improve your immune defenses
Furthermore, vitamin C optimizes the capabilities of your immune system. During times of stress or the onset of illness, it is necessary to be well protected. Infections are among the most common diseases. For this purpose, vitamin C hidden in plasma and white blood cells allows more efficient fighting against pathogens.
Combined with its antioxidant aspect, it is perfect for keeping you fit. For a much more significant effect, it is necessary to stock up during the winter period. Keep in mind that this is the period when you are most exposed.
Better absorb iron
And finally, your consumption of vitamin C allows better absorption of iron. This often translates into two periods. The first aims to transform the iron in your diet into a ferrous state. Then, vitamin C will optimize its assimilation through the small intestine.
By consuming the right amount of vitamin C, you will be able to double the iron content in your body. About twenty-five to fifty milligrams of ascorbic acid can easily provide you with this effect. However, it is necessary to do so moderately. Indeed, excessive iron consumption does not always bring benefits.