Admit it: you often think of taking vitamin C when small viruses are going. Indeed, it is regularly associated with strengthening the immune system. But its role in the body is actually much larger. It helps protect our cells, maintain our healthy tissues and prevent many chronic diseases.
An essential vitamin on a daily basis
Vitamin C should accompany you on a daily basis. As it is water -soluble, this vitamin is not stored by the body. It is therefore necessary to consume it regularly through food. The recommended contributions are 75 mg per day for women and 90 mg for men, with increased needs for pregnant women. “”Insufficient intake can cause real deficiency, with fatigue, anemia, bleeding of the gums or bad healing “recall nutritionists. On the other hand, its good absorption can be worth several benefits.
A powerful antioxidant
“Vitamin C is an antioxidant, which means that it counterbalances the effect of oxidative stress on our cells”explains Alexandra Murcier dietician nutritionist. “”It therefore slows down cellular aging and, like all antioxidants, it helps protect our cardiovascular system and reduce the risk of cancer. ” A hell of a first good point!
Support for the immune system
As you know, vitamin C stimulates natural defenses and participates in the production of collagen, thus facilitating healing. Alexandra Murcier brings an explanation: “It boosts our immune system by stimulating the production of leukocytes, these essential white blood cells to fight against infections “.
Better iron absorption
Another key role in vitamin C is to improve the assimilation of plant iron. “”A simple fillet of lemon juice on fish or vegetables, and the absorption of iron is increased “illustrious Alexandra Murcier.
She adds: “Vitamin C is also a cofactor for carnitine synthesis, which plays a role in energy metabolism “. Thus, it is not content to strengthen the defenses. It also contributes to global vitality.
Collagen production
Essential for the manufacture of collagen, as we have seen, vitamin C also supports the health of the skin, joints, bones and blood vessels. “A deficiency can lead to skin relaxation, muscle pain or joint stiffness “.
Where to find this vitamin C on a daily basis?
If citrus fruits are the first foods of which we think, vitamin C is also present in many other food sources. So we must not restrict ourselves:
- Fruits: kiwi, strawberries, melon…;
- Vegetables: peppers, broccoli, Brussels cabbage, tomatoes, potatoes;
- Legumes: peas;
- Green leaves: spinach, cabbage.
“With a varied diet, it is quite simple to cover your daily needs” admits the nutritionist.
And not much risk of doing too much. Vitamin C is in principle well tolerated. “”There is very little risks in case of overdose because it is eliminated via urine “reassures Alexandra Murcier. But she nuances: “In some risky people, massive excess may promote the training of kidney stones. This does not happen with food alone, only in the event of a cumulation of several food supplements “.