VITAMIN C: A CLASSIC IN NUTRITION
Vitamin C, or ascorbic acid, is a vitamin involved in functions essential to the body’s health. This water-soluble vitamin is regarded by scientists as one of the most powerful natural antioxidants.
Our bodies cannot produce or store this vitamin, so it is important to ensure a daily intake. ANSES (the French National Agency for Food, Environmental and Occupational Health & Safety) recommends a daily intake of 110 mg of vitamin C. ANSES has also set the upper safe limit at 1000 mg. This limit includes dietary intake and food supplements containing vitamin C.
Although vitamin C is naturally present in food, the decline in the nutritional quality of fruit and vegetables makes it worthwhile taking it in the form of dietary supplements.
And to find out more, please read our guide to vitamin C.
The benefits:
- It contributes to the normal functioning of the immune system.
- Protects cells against oxidative stress (antioxidant).
- Contributes to energy metabolism and to reducing fatigue.
- Promotes collagen synthesis.
- Contributes to normal psychological and nervous system functions.
- It is absorbed just as effectively as the vitamin C found in fruit and vegetables.
VITAMIN C IS BECOMING INCREASINGLY SCARCE IN OUR DIET
Ascorbic acid is found naturally in many fruits and vegetables. Oranges, kiwis, grapefruit, blackcurrants, red and green peppers, spinach, broccoli, Brussels sprouts and strawberries are excellent dietary sources of vitamin C.
However, intensive farming and the disregard for seasonal availability mean that these foods now provide fewer nutrients and vitamins than are necessary, even as part of a balanced diet… That is why vitamin C supplementation helps maintain the daily intake required for the body to enjoy full health.
According to Philippe Desbrosses, who holds a PhD in Environmental Sciences from the University of Paris-VII, you would need 100 Golden Delicious apples from the supermarket to consume as much vitamin C (400 mg) as a single apple grown in 1950!
Stay healthy with vitamin C
The occurrence of scurvy amongst sailors who followed a diet devoid of fruit and vegetables for many months demonstrated the need for vitamin C in the diet. A vitamin C deficiency can lead to numerous symptoms.
Indeed, vitamin C helps to:
- Reduce fatigue and boost energy metabolism;
- Ensure the normal functioning of the immune system;
- Combat the common cold or flu-like symptoms;
- Maintain the normal functioning of the nervous system;
- Ensure normal psychological functions;
- Protect cells against oxidative stress;
- Increase iron absorption.
For athletes in particular, vitamin C enables the synthesis of carnitine. It plays a vital role in muscle contractions during long and intense periods of exertion. It also facilitates the transport of fatty acids for their breakdown and conversion into energy.
Finally, vitamin C influences the storage of glycogen from glucose, increasing the storage of the latter.
An important vitamin for collagen synthesis
Collagen is an important protein for tissue health and skin elasticity. Vitamin C plays a key role in maintaining healthy collagen levels in the body.
Several studies have shown that ascorbic acid contributes to the normal formation of collagen to ensure the normal functioning of blood vessels, bones, cartilage, gums, skin and teeth.
The presence of collagen in the body is vital, particularly for athletes: this protein helps you stay mobile.
As collagen synthesis decreases with age, taking a dietary supplement of vitamin C will help maintain sufficient levels of vitamin C in the body.
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