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Vitamin C benefits for body explained
Vitamin C to stay in shape this winter
Vitamin C, also known as ascorbic acid, is known for its anti-fatigue properties. It also ensures the proper functioning of the immune system. This water-soluble vitamin has more than one advantage. Here's a look at one of the key nutrients you should rely on to stay healthy.
Uses of vitamin C
Synthesized by most mammals, the human body lost the ability to produce vitamin C during its evolution. This vitamin is generally absorbed through the small intestine; the mouth and stomach absorb it only weakly. In the body, it is found largely in the lens, leukocytes, adrenal glands, brain, and pituitary gland.
Vitamin C is a nutrient that participates in many processes in the body. It plays an important role in the production of collagen . Collagen is also an essential protein for skin, cartilage, and bones. Vitamin C contributes to the proper functioning of the immune system, it participates in the function of the skin, gums, teeth, is involved in the production of leukocytes and promotes the absorption of iron present in plants. Its antioxidant effect helps protect cells against free radicals. In the event of external aggression (tobacco, alcohol, harmful products, solar radiation or pollution), vitamin C traps the free radicals produced by the body. It plays the same role in the event of internal aggression. According to the website of the French National Agency for Food, Environmental and Occupational Health Safety, vitamin C captures free radicals .
Recommended intake of Vitamin C
Vitamin C is essential to the body, as it is not synthesized by the body, only a balanced diet can prevent deficiencies. In a December 2016 report, Anses indicates the nutritional references for vitamins , particularly for vitamin C for men and women. The average nutritional requirements for vitamin C are 90 mg per day. Intakes generally concern the adult population. However, it should be noted that this average varies greatly depending on the physiology or lifestyle of an individual. Indeed, for pregnant or breastfeeding women, athletes, adolescents or the elderly, the recommended nutritional intake may increase. Intake should also be increased for smokers.
Vitamin C deficiency typically manifests as significant fatigue, loss of appetite, and susceptibility to infections. A significant and long-term deficiency can lead to scurvy. This disease was very common in past centuries, particularly among sailors who did not consume fresh plant products. Though it was thought to have completely disappeared, scurvy was diagnosed by doctors at the Kremlin-Bicêtre University Hospital in a 21-year-old woman in France in August 2018.
Foods rich in vitamin C
According to the French National Institute for Agricultural Research, fruits and vegetables are the main sources of vitamin C in the diet. Colorful, raw fruits and vegetables are the richest in vitamin C: kiwi, red bell pepper, orange, grapefruit, melon, strawberry, raspberry, etc. It is generally necessary to consume 5 servings of fresh fruits and vegetables to meet the recommended dietary intake of ascorbic acid. A medium-sized kiwi provides 71 mg of vitamin C, an orange = 70 mg, a mango = 57 mg. 1/2 cup of cooked or raw red bell pepper = 101 to 166 mg, a 153 g serving of papaya = 94 mg of vitamin C. Other fruits and vegetables such as broccoli, cooked Brussels sprouts, and pineapple are also rich in vitamin C.
It is important to know that water, heat, air, light destroy vitamin C in food. Vitamin C is therefore difficult to preserve, which is why it is always recommended to consume raw and freshly prepared fruits and vegetables. It is also essential to cook them in as little water as possible and quickly. With today's lifestyle, it is difficult to properly preserve the vitamin C content of food before consuming it. It is with this in mind that Biocyte offers you Liposomal Vitamin C in stick form , a food supplement using the micro-encapsulation technique allowing better absorption of vitamin C. To reduce fatigue and optimize the immune system, Liposomal Vitamin C in capsules is also a good food supplement. 2 capsules per day are enough for an intake of 500 mg of vitamin C. Biocyte has also created Ester C Forte, this supplement also helps fight fatigue thanks to esterified vitamin C.
Food supplements should not replace a healthy and balanced diet.
Source: Passeportsanté.net
