Visit vitamin calso known asascorbic acidis an essential molecule for our health. This nutrient plays multiple crucial roles in the proper functioning of our body. Since its discovery, it has attracted a great deal of interest for its many benefits.
What is vitamin c?
Definition and chemical structure
Visit vitamin C is a water-soluble organic substance, meaning it dissolves in water. Chemically speaking, it is a dehydroascorbic acid that can be converted to ascorbic acid to perform a variety of 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 healthy connective tissue, blood vessels, skin and bones.
- Powerful antioxidant : It protects our cells against damage caused by free radicals, slowing down the aging process.
- Helps iron absorption: It increases the absorption of Iron from plants, thus preventing iron-deficiency anemia.
- Strengthening the immune system : It stimulates the production of white blood cells, improving our defense against infection.
Food sources rich in vitamin c
Fruits
Fruit is one of the best natural sources of vitamin C. Here are a few notable examples:
- Oranges and citrus : These fruits are famous for their high vitamin C content. A single medium-sized orange contains around 70 mg of this vitamin.
- Kiwi : 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
In addition to fruit, many vegetables are also rich in vitamin C. Some examples include :
- Red peppers : They offer around 190 mg per 100-gram serving, more than double the recommended daily intake.
- Broccoli : This cruciferous vegetable provides around 89 mg of this vitamin per 100-gram serving.
- Brussels sprouts : They contain about 85 mg per 100-gram serving.
- Kale: Also known as kale, it contains around 93 mg per 100-gram serving.
The role of vitamin c in medical treatment
Therapeutic indications
It is often used medicinally to treat and prevent a variety of conditions. These include:
- Scurvy: Deficiency causes this disease, characterized 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 accelerates wound healing.
- Cardiovascular protection : Some studies suggest that this vitamin may help prevent heart disease by reducing inflammation and improving blood vessel health.
Dosage and recommendations
It is essential to know the recommended doses to optimize the beneficial effects of the vitamin C without the risk of over-consumption. In general, the recommended daily allowances are :
- Adult men : 90 mg per day
- Adult women : 75 mg per day
- Pregnant women: 85 mg per day
- Nursing women: 120 mg per day
- Children : Requirements vary according to age, generally between 15 mg and 75 mg per day.
The aging process and vitamin c
Antioxidant protection
The aging process is often accelerated by oxidative damage caused by free radicals. The vitamin C acts as a crucial antioxidant, neutralizing these unstable molecules and thus reducing oxidative stress.
Improved skin quality
Thanks to its central role in collagen production, the vitamin C helps preserve skin elasticity and reduce wrinkles. Many anti-aging creams incorporate this vitamin to improve skin texture.
Vitality and energy
Good absorption of vitamin C contributes to better overall vitality and energy. By promoting iron absorption, it helps prevent anemia, 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 convenient alternative. Here are some commonly available forms:
- Tablets and capsules: Easily available, they are dosed to suit daily needs.
- Powder : Can be added to water or juices for easy consumption.
- Chewing gums : Pleasant to consume, they are ideal for those who don't like swallowing tablets.
- Intravenous injections : Used mainly in a clinical context to treat severe insufficiencies.
Advantages and disadvantages of supplements
Supplements from vitamin c have a number of advantages, but also some potential drawbacks:
- 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 medications, including :
- Anticoagulants : It can affect the efficacy of anticoagulant drugs such as warfarin.
- Chemotherapy drugs : Antioxidants may potentiate or inhibit the effects of certain anti-cancer therapies.
- Statins : Used to reduce cholesterol, their effects can 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 (over 2000 mg per day) may lead to adverse effects such as kidney stones or diarrhoea.
In this article, we have explored various aspects of the vitamin c. This molecule plays a crucial role in a variety of 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.
