Ah, vitamin C! Who hasn't heard of it during a bout of fatigue or when the seasons change? Naturally, it comes up when we talk about well-being and nutrition. And with good reason! This vitamin has a special place in the pantheon of nutrients essential to our health. Let's look beyond the simple anecdotes and explore together the very essence of this vitamin, its varied benefits and its vital role in our well-being.
A little history
Before we understand its importance, let's look back at its history for a moment. Scurvy, a disease caused by a lack of vitamin C, was once the scourge of sailors. It wasn't until the 18th century that James Lind, a British naval surgeon, discovered that lemon juice could prevent and treat the disease. And so research into vitamin C began!
Let's take a look at its many facets
- Repair and growth: Beyond the immune system, vitamin C plays a crucial role in the repair and growth of all the tissues in our body. It is essential for the formation of collagen, a protein needed for the formation of skin, tendons, ligaments and blood vessels.
- Healing: Do you have a small cut or scratch? Vitamin C speeds up the healing process.
- Dental health: It helps keep our teeth and gums healthy, preventing inflammation and bleeding.
Did you know? Recent studies suggest that vitamin C may play a role in brain health. It could help prevent cognitive decline and certain neurodegenerative diseases!
Vitamin C and its antioxidant potential
Vitamin C is a formidable antioxidant. It protects our bodies from damage caused by free radicals, molecules that can contribute to chronic disease and accelerate the ageing process.
How can we optimise our intake?
While food supplements can be a solution, nothing beats a rich and varied diet. Vitamin C can be found in citrus fruits such as oranges and lemons. In fact, they are often the first to spring to mind. But other foods, such as peppers, kiwi fruit, strawberries, broccoli and blackcurrants, are also packed with it.
Vitamin C improves iron absorption!
How much vitamin C do we need?
Daily vitamin C requirements vary according to age, sex, level of physical activity and other factors. On average, an adult needs around 100mg of vitamin C a day. Pregnant women have an increased need of around 120mg per day.
Smokers, meanwhile, will need close to 250mg a day. Why do we need so much? There are several reasons, which we won't go into here. However, it should be noted that smoking itself reduces the absorption of this vitamin C. Then, in addition to this phenomenon, it generates a large quantity of free radicals in the body.
This is why, to compensate for malabsorption and neutralise this oxidative stress, the body needs to take in more vitamin C.
It is advisable to consult a health professional or naturopath to define your specific needs.
How do you know if you need to boost your vitamin C intake?
Although scurvy is rare today, low vitamin C consumption can lead to less serious symptoms that are just as worrying: fatigue, mood swings, muscle or joint pain and dry skin.
On the other hand, can you take too much?
Vitamin C is generally considered safe because it is not stored in the body. When the body has too much for its current needs, the excess is simply eliminated through the urine. However, consuming too much can cause digestive problems such as stomach upsets or diarrhoea in some people.
As with so many things, it's all a question of balance!
Vitamin C is much more than just a cold remedy. It's an essential vitamin, involved in a multitude of processes that ensure our everyday well-being. So next time you're at the market, don't forget to fill your basket with citrus fruits, berries, green vegetables and peppers. Your body will thank you!