Present in many fruits and vegetables, vitamin C is essential for the proper functioning of our body.
“Vitamin C acts as a powerful antioxidant that protects our body from oxidative stress. immediately reminds dietitian Eva Vacheau.
But that’s not all. It is also essential for the synthesis of collagen, which has a direct impact on the skin, blood vessels, tendons and bones.
A vitamin spontaneously associated with orange
An important source and symbol of vitamin C, the orange is particularly appreciated by the French. But how much should we consume each day to cover our needs?
According to Eva Vacheau, a medium-sized orange contains around 60 to 70 mg of vitamin C. To reach the recommended daily intake of 110 mg, two oranges are often enough, or one orange accompanied by a kiwi.
But she emphasizes the importance of varying food sources of vitamin C.”It’s not just citrus fruits that contain it. It is important to vary foods to fully benefit from their benefits.
Other sources of vitamin C in food
Besides orange and lemon, vitamin C is also found in kiwi, red pepper, broccoli, parsley and red berries such as blackcurrant or strawberries.
But one detail matters. “Vitamin C is fragile. It decreases quickly as soon as there is heat or storage for too long” underlines our expert. “If you cook your broccoli or peppers in water, you risk losing a large part of their vitamin C. Prefer rapid cooking with gentle steam, to preserve the vitamins and minerals.
When should you take vitamin C supplements?
Certain situations can increase the need for vitamin C: fatigue, stress, autumn and winter periods, or tobacco consumption.
“In these cases, occasional supplementation can give a little boost. Prefer liposomal or sustained release forms, they are better assimilated by the body. recommends Eva Vacheau.
“Official recommendations are 250 to 500 mg per day. You can go up to 1g over a short period if you are very tired, sick or recovering, but never exceed 2g per day.” she recalls.
Finally, she insists on the fact that supplementation must remain occasional. “First of all, focus on varied food intake to cover your needs, this will be sufficient in the majority of cases. Supplementation, for its part, must remain occasional and not replace a balanced diet.