Fatigue, bleeding, illness... A lack of vitamin C or ascorbic acid can have serious consequences for health and beauty. Who hasn't taken a vitamin C-enriched medicine or product? Here's a closer look at this vitamin, available in certain foods and beverages. dietary supplements.
Vitamin C: what is it?
You've often heard this vitamin referred to as the "anti-fatigue vitamin". What is it used for? Why is a deficiency inadvisable? Here's a detailed description of vitamin C.
Introduction to ascorbic acid
Vitamin C is essential to the body. Unfortunately, the body is unable to produce it. It belongs to the category of water-soluble vitamins. This means that vitamin C can dissolve in water. It is a remarkable antioxidant. Hence its important role in slowing cellular aging.
It should also be noted that vitamin C works in synergy with several essential nutrients. These include trace elements such as zinc and selenium.
The different forms of vitamin C
You'll find vitamin C in various forms on the market. Organic vitamin C, extracted from citrus fruits or other plants, springs to mind. There are also fat-soluble forms of this vitamin. We should also mention liposomal vitamin C.
You'll also find ascorbates on the market. This is the non-acid form of ascorbic acid. Other forms include pure L-ascorbic acid (crystals) and dehydro-ascorbic acid (tablets or injections).
What are the consequences of vitamin C deficiency?
Vitamins are essential to the proper functioning of the body. In the case of vitamin C, a deficiency can lead to illnesses such as scurvy. Although this disease is very rare in Western countries, it is nevertheless something to be wary of. Scurvy can lead to death. It manifests itself through extreme fatigue and lack of appetite.
You can recognize ascorbic acid deficiency by several signs on your body. These include bleeding gums, fatigue and nosebleeds.
A deficiency can also weaken your immune system. As a result, your body is less resistant to disease and aggression.
The unsuspected benefits of vitamin C
There's so much information available on vitamin C that you can just search on the Internet. We have selected 3 major benefits. Find out for yourself!
A powerful antioxidant
An antioxidant is a vitamin or trace element with the ability to protect our cells against free radicals. In this respect, vitamin C is an antioxidant you can count on. It keeps cells healthy.
Free radicals induce premature cell aging. They are also responsible for oxidative stress. Fortunately, ascorbic acid counteracts their harmful effects on the body.
This is why specialists recommend consuming a sufficient quantity of vitamin C on a daily basis. Let's not forget the role this vitamin plays in boosting the immune system. Vitamin C's high antioxidant power is also known to protect the body against cancer.
Involved in collagen synthesis
Collagen is found in bones, joints, intestines, skin and hair, support fibers and more. Unlike ascorbic acid, collagen is a molecule that the body can produce. However, its synthesis requires the presence of vitamin C.
It is thanks to ascorbic acid that hydroxidation reactions are possible during collagen biosynthesis. So, a sufficient amount of vitamin C contributes to the production of more collagen.
You shouldn't hesitate to combine them, since vitamin C and collagen work together. For example, if you're following a cure.
Promotes iron absorption
Iron is a mineral involved in blood oxygenation. It helps transport oxygen to the organs. In fact, iron is one of the components of hemoglobin. A low daily intake of iron can lead to more or less severe anemia. What's the link with vitamin C?
Ingested ascorbic acid will increase the absorption of mainly non-heme iron. The latter is mainly found in plants. Dairy products also provide this type of iron. Thanks to vitamin C, vegetarians have an ideal alternative for meeting their daily iron requirements.
What are the dietary solutions for getting the most vitamin C?
As we all know, our bodies don't manufacture ascorbic acid themselves. So it's up to you to find it in your diet. The nutritional intake recommended by experts is 110 mg per day. Find it in the following foods.
Eat citrus fruit
There are a variety of citrus fruits with good vitamin C content. Among the most popular are oranges, lemons, grapefruits and mandarins. Here are some excellent sources of vitamin C to choose from. When you eat an orange or half a grapefruit, you supply your body with 75 mg of vitamin C. It's the same as when you drink the juice of a lemon.
However, it takes two mandarins to reach the above value of ascorbic acid. It's up to you to choose your favourite citrus fruit. The flavonoids contained in these fruits have antioxidant properties. This reinforces the effectiveness of vitamin C. Let's not forget a fruit like kiwi, which provides 80 mg of vitamin C per 100 g.
Making 100% fruit cocktails
This involves combining several fruits to obtain a high-dose vitamin C blend. For example, make a cocktail with a thick slice of watermelon and the juice of a grapefruit. Combine with 250g of strawberries, hulled and chopped. Blend in a blender.
You get a good source of vitamin C, with around 105 mg per glass. And don't forget the soft fibers, which act gently on the intestines. Everyone can make their own fruit combination to get the maximum amount of ascorbic acid. It contains 162 mg per 100 g.
Vegetables
Dieticians and nutritionists are unanimous on the nutritional qualities of vegetables. In this group, raw red bell pepper is a champion in terms of vitamin C content. The cabbage family (Brussels sprouts, red cabbage, etc.) contains between 55 and 58 mg.
Watercress is packed with antioxidant constituents. In addition to vitamin C, it contains vitamin E, selenium and zinc. They counteract the damage caused by free radicals. Broccoli, tomatoes, spinach... So many vegetables to include in your daily diet.
Beware: cooking methods can alter the vitamin C present in food. It remains highly sensitive to heat and light. Cooking vegetables in water promotes vitamin C loss. Reason enough to to take dietary supplements.
Which dietary supplements are right for maximum vitamin C intake?
Fruits and vegetables are the main sources of vitamin C. However, consider a course of supplements if you're not getting enough. Here are 3 products to try.
Vitamin C in capsules: simple, pure and well absorbed
Food supplements are an excellent source of vitamin C. However, they should never replace a healthy, balanced diet. To meet your daily needs, the capsule form remains the most practical: precise dosing, quick intake and excellent stability of the active ingredient.
Choose the Vitamin C Nutripure supplement, available in 60 plant-based capsules of 750 mg. It is formulated with Quali®-C L-ascorbic acid, a pure and patented form of vitamin C known for its high bioavailability. Just one capsule a day, in the morning before breakfast, is enough to cover your intake.
This vitamin C releases the right amount for collagen synthesis and iron absorption, while supporting the immune system and helping to reduce fatigue. The plant-based capsule (pullulan) contains no fillers, magnesium stearate or silicon dioxide: a clean formula that is gentler on the gut.
Start your course now: one tub of vitamin C will last you around two months. To support your vitality all year round, you can pair it with other vitamins and minerals, such as vitamin D3 or magnesium.