Vitamin c

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Vitamin C, also known as ascorbic acid, is an essential molecule for our health. This nutrient plays many crucial roles in the proper functioning of our bodies. Since its discovery, it has attracted a great deal of interest because of its many benefits.

What is vitamin c?

Definition and chemical structure

Vitamin C is a water-soluble organic substance, which means that it dissolves in water. Chemically speaking, it is a dehydroascorbic acid that can be converted into ascorbic acid to perform various biological functions. Its unique molecular structure enables it to play an active role in various metabolic processes.

Main functions in the body

This vitamin plays several essential roles at the same time. Here are some of its key functions:

Collagen synthesis: Collagen is an essential protein for the health of connective tissues, blood vessels, skin and bones.
Powerful antioxidant: It protects our cells against damage caused by free radicals, slowing down the ageing process.
Helps iron absorption: It increases the absorption of non-haem iron from plants, helping to prevent iron-deficiency anaemia.
Boosts the immune system: It stimulates the production of white blood cells, improving our defence against infections.

Food sources rich in vitamin c

Fruit

Fruit is one of the best natural sources of vitamin C. Here are a few notable examples:

Oranges and citrus fruits: These fruits are famous for their high vitamin C content. Just one average orange contains around 70 mg of this vitamin.
Kiwifruit: A single kiwifruit can provide more than 70% of the recommended daily intake of vitamin C.
Papaya: This exotic fruit is also an excellent source, with around 60 mg per 100 grams.
Strawberries: They contain almost 59 mg of this vitamin per cup (150 g).

Vegetables

As well as fruit, many vegetables are also rich in vitamin C. Some examples include :

Red peppers: These provide around 190 mg per 100-gram portion, more than double the recommended daily intake.
Broccoli: This cruciferous vegetable provides around 89 mg of this vitamin per 100-gram serving.
Brussels sprouts: Contain around 85 mg per 100-gram serving.
Kale: Also known as kale, it contains around 93 mg per 100-gram serving.

Role of vitamin c in medical treatment

Therapeutic indications

Vitamin C is often used in medicine to treat and prevent a variety of conditions. These include

Scurvy: Deficiency causes this disease, which is characterised by fatigue, bloody gums and joint pain. Vitamin C supplementation rapidly cures this condition.
Cold prevention: Although this nutrient does not cure the common cold, it can reduce the duration and severity of symptoms.
Wound healing: Thanks to its role in collagen production, it speeds up the healing of wounds.
Cardiovascular protection: Some studies suggest that this vitamin may help prevent heart disease by reducing inflammation and improving the health of blood vessels.

Dosage and recommendations

It is essential to know the recommended doses to optimise the beneficial effects of vitamin C without risking over-consumption. In general, the recommended daily allowances are as follows:

Adult men: 90 mg per day
Adult women: 75 mg per day
Pregnant women: 85 mg per day
Breast-feeding women: 120 mg per day
Children: Requirements vary according to age, generally between 15 mg and 75 mg per day.

The ageing process and vitamin c

Antioxidant protection

The ageing process is often accelerated by oxidative damage caused by free radicals. Vitamin C acts as a crucial antioxidant, neutralising these unstable molecules and thus reducing oxidative stress.

Improved skin quality

Thanks to its central role in collagen production, vitamin C helps to maintain skin elasticity and reduce wrinkles. Many anti-ageing creams incorporate this vitamin to improve skin texture.

Vitality and energy

Proper absorption of vitamin C contributes to better overall vitality and energy. By promoting the absorption of iron, it helps prevent anaemia, often associated with fatigue and lethargy in the elderly.

Vitamin c supplements

Types of supplements available

If you can’t get enough of this nutrient from your diet, supplements can be a practical alternative. Here are some commonly available forms:

Tablets and capsules: Easily available, these are dosed to suit daily requirements.
Powder: Can be added to water or juices for easy consumption.
Chewing gums: Pleasant to chew, these are ideal for those who don’t like swallowing tablets.
Intravenous injections: Used mainly in a clinical setting to treat severe insufficiencies.

Advantages and disadvantages of supplements

Vitamin c supplements have a number of advantages, but also some potential disadvantages:

Advantages: Convenience, controlled dosage, high bioavailability.
Disadvantages: Risk of overdose, possible interactions with other drugs, additional costs.

Interactions and precautions

Drug interactions

Although vitamin C is generally considered safe, it can interact with certain drugs, including:

Anticoagulants : It may affect the effectiveness of anticoagulant drugs such as warfarin.
Chemotherapy drugs: Antioxidants may potentiate or inhibit the effects of certain cancer therapies.
Statins: Used to reduce cholesterol, their effects may be altered by high vitamin C supplementation.

Precautions for use

To avoid any risk, consult a health professional before starting vitamin C supplements. Excessive consumption (more than 2000 mg per day) can lead to undesirable effects such as kidney stones or diarrhoea.

In this article, we have explored different aspects of vitamin C. This molecule plays a crucial role in various bodily processes, from collagen synthesis to improving immune response. Whether you prefer to increase your intake via fruit and vegetables or supplements, understanding its uses and benefits can profoundly enrich your health.