Everyone knows the origin of scurvy. Formerly named "sailors' plague", it occurred during long navigations, preventing sailors from consuming fresh products. This disease also occurs during episodes of famine or malnutrition. Scurvy manifests itself by edema, hemorrhage, gingivitis (inflammation of the gums, becoming bleeding), bruising and loosening of the teeth, all of which can lead to death if there is no medical treatment.
Vitamin C is also found under the name of ascorbic acid or L-ascorbic acid chemically speaking. It is part of the water-soluble vitamin family. This vitamin is particularly known for being the most sensitive of all vitamins: light, air, heat and water solubility. It is therefore difficult to meet vitamin C requirements, especially when fruits and vegetables are not consumed fresh and in season. Fortunately, acerola is synonymous with vitamin C. Half a teaspoon of acerola powder (i.e. 1 g) alone provides all of an adult's daily needs. Essential to health, vitamin C is involved in numerous synthesis processes in the body, giving it important physiological functions. In addition, it has a favorable action on other nutrients. In fact, vitamin C increases their absorption, particularly that of non-heme iron. Adopting a varied, balanced, seasonal diet, favoring fresh produce, allows you to cover your daily vitamin C needs.
This article was updated on 07/02/2023- Family: vitamins
- Other name(s): ascorbic acid
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Calculate my daily requirement for Vitamin C
I am :
In which foods can I find my daily intake of Vitamin C?
| Foods containing Vitamin C | Vitamin C concentration (in mg/100 g) | Quantity of food to cover my daily needs (in g) |
|---|---|---|
| Acerola powder | 17500 | ? |
| Camu-camu powder | 3000 | ? |
| Acerola cherry, raw | 2850 | ? |
| Cashew apple, raw | 556 | ? |
| Guava, raw | 228 | ? |
| Maqui powder | 225 | ? |
| Blackcurrant, raw | 181 | ? |
| Parsley, fresh | 177 | ? |
| Thyme, fresh | 160 | ? |
| Chili pepper, raw | 155 | ? |
Properties of Vitamin C
Vitamin C is studied and recognized for the following main properties:
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Anti-oxidant : Vitamin C has a cellular antioxidant action, this is certainly its most “popular” action and for good reason; it participates in the process of neutralizing free radicals released during oxidative stress. In addition, vitamin C has a regenerative capacity over vitamin E, which also has strong antioxidant power.
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Healing : One of the most important biochemical functions of vitamin C is its role in collagen biosynthesis. Ascorbate (derived from vitamin C) stabilizes and promotes collagen synthesis. The latter is a protein that supports both the skin and the skeleton.
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Anti-fatigue : Vitamin C facilitates the absorption of non-heme iron. Non-heme iron is a mineral obtained from plants. In addition, vitamin C optimizes the assimilation of iron, which is the main nutrient to fight fatigue.
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Immunomodulating : Vitamin C is involved in immune defense mechanisms, particularly against viral and bacterial infections.
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Nervous rebalancing : The enzyme dopamine-β-hydroxylase (or DBH), allowing the synthesis of catecholamines, requires the presence of vitamin C to function because they stabilize the copper ions making up the enzyme. Catecholamines are organic compounds that act as messengers (hormones or neurotransmitters). The most common are adrenaline, norepinephrine and dopamine.
We also know other secondary properties:
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Food additives : ascorbic acid (vitamin C) is used as a food additive in the food industry. Its main function as an antioxidant helps maintain the original color of the products. In the ingredient list, it can be found under the name E300.
- Peptide hormone activator: vitamin C promotes the post-translational mechanism of certain peptide hormones. A post-translational mechanism (here called α-amidation), corresponds to the additional steps after the synthesis of hormones which are necessary for their functioning.
Vitamin C, why is it important?
In case of moderate deficiency
A moderate Vitamin C deficiency can manifest itself in the following problems. In this case, a sufficient intake or even supplementation is necessary.
- Fatigue
- Weight loss
- Loss of appetite
In case of proven deficiency
A proven Vitamin C deficiency is involved in the following situations. In this case, supplementation is necessary and the advice of a health professional is essential.
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Scurvy
In case of excess
Vitamin C is eliminated in the urine. However, excess can lead to the following ailments. It is important to respect the recommended daily intake. Supplementation or supplementation requires the advice of a healthcare professional.
- Kidney stones
- Diarrhea
- Abdominal pain
- Oxidative stress
Beneficial in prevention
Optimal intake of Vitamin C helps prevent the following situations:
- Cardiovascular pathology
- Cataract
- Neurodegenerative disease
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Iron deficiency anemia
Choose your foods wisely
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Seasonal products: the seasons influence plant growth and their nutritional yield. Thus, plants harvested in the right season have a higher vitamin C content.
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Local products: preferring a local origin limits transport times after harvest to reach the places of sale. This limits vitamin C losses.
Food preservation and storage
- Storage in the refrigerator: storing your fruits and vegetables in the vegetable drawers of refrigerators is ideal. Thus, heat and light will have a lesser or even absent impact on vitamin C. It is nevertheless prudent to consume them quickly.
Preserving Vitamin C in cooking
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Reasonable washing: washing fruits and vegetables is essential before consumption, but it should not be replaced by excessive soaking.
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A suitable cut: the finer the cut of the plants, the more their pulps will be in contact with oxygen (destroying vitamin C). It is best to cut your vegetables into large pieces.
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Minimal peeling: the skin of plants is often the richest in micronutrients (because it is the sunniest part). This is why moderate peeling is best. However, it is recommended to eat fruits and vegetables with their skins when possible.
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Yes to raw vegetables: eating raw food is the best way to preserve vitamin C. Cooking inevitably causes this vitamin to disappear. It is therefore recommended to consume fruits and vegetables fresh and as quickly as possible.
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Suitable cooking: a cooking time al dente vegetables is the ideal middle ground for enjoying cooked vegetables, while maintaining a significant vitamin C content. Indeed, from the moment vitamin C comes into contact with water or heat, losses will be inevitable. We will then choose steam cooking, wok cooking, sous-vide cooking, or even microwave cooking, in order to limit losses as much as possible. Conversely, cooking in boiling water should be forgotten in the case of vitamin C.
Vitamin C and interactions
Negative effect
- PPI medications: proton pump inhibitors (antacid medications) fight against stomach acid by promoting an alkaline environment. This alkaline environment makes vitamin C less stable, limiting its absorption.
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