Vitamin C: a natural support for the immune system
What is Vitamin C?
Vitamin C, or ascorbic acid, is one of the most essential vitamins for our body. Water-soluble and unable to be stored or synthesised by the body, it must be obtained through our daily diet. Found mainly in raw fruits and vegetables, this vitamin plays a crucial role in many bodily functions.
Health benefits of Vitamin C
Antioxidant action: Vitamin C is famous for its antioxidant power, fighting free radicals and thus preventing premature ageing of cells.
Immune system support: It is indispensable for the proper functioning of the immune system, helping the body resist infections.
Collagen formation: Vitamin C promotes collagen production, a vital protein for the health of the skin, teeth, muscles, and blood vessels.
Dopamine synthesis: It also contributes to the synthesis of dopamine, offering a stimulating action and combating fatigue.
Iron absorption: By facilitating the digestive absorption of iron, vitamin C plays a key role in the formation of red blood cells.
How to reach the recommended daily doses of Vitamin C?
The richest sources of vitamin C include kiwis, citrus fruits, peppers, and parsley. Consuming fresh fruits and vegetables daily is the most natural and effective way to reach the recommended intake of vitamin C.
Side effects of excessive Vitamin C consumption
Excessive consumption of vitamin C can lead to digestive issues such as diarrhoea or nausea. It is therefore advised to respect the recommended doses and consult a healthcare professional if in doubt.
History of Vitamin C: James Lind and Scurvy
In the 18th century, James Lind, a physician, made history with vitamin C by discovering its effectiveness against scurvy during a maritime expedition. By administering lemons to afflicted sailors, he not only cured scurvy but also highlighted the crucial importance of this vitamin.
Vitamin C: who needs it?
Athletes: maximising performance with Vitamin C
People who engage in intense and regular physical activity may have increased needs for vitamin C. This is because physical exercise, especially if prolonged, increases oxidative stress in the body, requiring a greater amount of antioxidants, including vitamin C, to neutralise the free radicals produced.
Pregnant and breastfeeding women: supporting development with Vitamin C
During pregnancy and breastfeeding, nutrient needs, including vitamin C, are increased to support the growth and development of the baby as well as the health of the mother. Adequate vitamin C intake is crucial for collagen formation, essential for foetal development.
Smokers: combating oxidative stress with Vitamin C
Smokers face increased oxidation due to tobacco toxins, depleting their vitamin C reserves faster than non-smokers, as tobacco increases oxidative stress in the body and rapidly degrades this vitamin. It is recommended for smokers to increase their daily vitamin C intake to counter the harmful effects of smoking.
Vitamin C for preserving the health of the elderly
With age, nutrient absorption can decrease, and the need for antioxidants may increase due to greater vulnerability to chronic diseases. Adequate vitamin C intake can help maintain a good immune system and reduce the risk of chronic diseases.
Diabetics: improving diabetes management with Vitamin C
People with diabetes are more susceptible to oxidative stress, which can lead to complications. Vitamin C, as an antioxidant, can help reduce this stress and improve diabetes management.
Antioxidant support of Vitamin C for people suffering from chronic stress
Chronic stress can deplete the body's vitamin C reserves, as this vitamin is consumed more quickly in stressful situations. Increasing vitamin C intake can therefore be beneficial for those experiencing prolonged periods of stress.