VITAMIN C: The vitamin with a big C

From the Renaissance to the 19th century, some sailors returning from their oceanic journeys died of an unknown disease. Intense bleeding from the mouth and gums, skin hemorrhages, intense and rapid weight loss, joint edema, etc. appear as symptoms of a devastating virus.

Imagine the topos, it was panic! Worthy of an apocalyptic film, no?

It was only in the 1900s that we were able to understand what was going on. It was not a nasty contagious virus but quite simply: SCURVY. This disease that affects the poorest or those who have a dietary imbalance, even today. The cause ? A vitamin C deficiency. Quite simply! It would only take 3 months of vitamin C deficiency to develop scurvy. Vitamin C is ESSENTIAL for the proper functioning of our body. This slogan that we all know, put in place by the health government: "eat 5 fruits and vegetables a day" with dancing plants (well, you can see). So you will say to me: “yes but why eat 5 fruits and vegetables a day”, and I will answer you “read on”.

1. Our essential Vitamin C.

Vitamin C, by its scientific name, ascorbic acid, is a vitamin present mainly in plants. She intervenes in: - iron absorption. - The capture of free radicals thanks to its antioxidant role. - Healing. - Immune and inflammatory defenses. - Protection of the blood vessel wall.

2. Recommended nutritional intakes.

The recommended intakes of Vitamin C are: - for adults aged 20 to 60: 110mg/day - For the elderly: 120mg/day - For children: between 100 and 200mg/day It is very difficult to overdose on vitamin C. It would take more than 2000mg of vitamin C to cause nausea and diarrhea. It is important to know that 5 fruits and vegetables a day are enough to provide the necessary intake (your answer to the super slogan). On the other hand, be careful not to eat more than 3 fruits in the day to avoid too much consumption of simple carbohydrates.

3. Consumption method.

‣ In a salad of raw vegetables, vegetables or fruits. orange and kiwi have about 70mg vitamin C / raw bell pepper has about 130mg and cooked about 90. ‣ Whole: finely peel or if possible consume the skin. Prefer plants from organic farming to avoid the consumption of pesticides or other chemical components. Carefully but quickly wash the vegetables with clean water before eating them. ‣ As a dietary supplement. If you feel tired, especially during winter. Be sure to follow the dosage indicated on the packaging.

4. The best means of conservation.

‣ frozen: you will best keep the vitamin C trapped in the cold. ‣ Avoid heat: vitamin C being very fragile, it will disappear with the evaporation of water. Prefer fast cooking methods: steam, oven, microwave oven. Cooking loses about 30% vitamin C in 30 minutes of cooking ‣ Protected from light: stored in the refrigerator. ‣ In good condition on its surface: as soon as vitamin C comes into contact with oxygen, it will oxidize very quickly. A small wound would be enough to make him lose his vitamins. Therefore, quickly consume the fruit when it is cut or peeled.

In conclusion: Be sure to respect the recommended nutritional intake of Vitamin C, not only to be in good shape but also to allow your body to function at full speed by giving it the necessary elements. What we can understand is that if you have a varied and balanced diet you do not need to worry about your intake.

En conclusion : Veillez a bien respecter les apports nutritionnels recommandés en Vitamine C, non pas que pour être en forme mais aussi pour permettre à votre organisme de fonctionner à plein régime en lui donnant les éléments nécessaires. Ce que l’on peut comprendre est que si vous avez une alimentation variée et équilibrée vous n’avez pas besoin de vous soucier de vos apports.