Known for its anti-fatigue function, "star" of vitamins, also known as Ascorbic acid, vitamin C "is a lifesaver. Let's see why.
Its role
-Vitamin C participates in the formation and, especially, to collagen regeneration of bones, cartilage, ligaments and capillaries.
-promotes the absorption of food iron.
-helps resist to infection (immunity) by strengthening the role of leucocytes, cells that defend the body from external aggressions.
-how vitamin E, vitamin C is an antioxidant: takes part in the fight against free radicals. In particular, plays an important role in preventing cataracts, fighting against the clouding of the lens induced by free radicals.
-has an essential role in the creation of collagen ("cement"), and thereby prevents wrinkles.
-help allergy sufferers to fight asthma and colds.
Causes and consequences of vitamin C deficiency
There are several factors that can cause a deficiency of vitamin c:
-cigarette smoking: each cigarette smoked Burns 25 mg of vitamin c.
-alcoholism.
-malnutrition, particularly in older people.
-low consumption of fruits and vegetables.
-stress.
-sports too intense rhythms.
Vitamin C deficiency may manifest as fatigue, lack of appetite, muscle aches, shortness of breath at the slightest effort, drowsiness, dry skin and lower resistance to infection.
Recommended daily intake
Children: from 60 to 100 mg
Teens: 110 mg
Women and adult men: 110 mg
Pregnant women: 120 mg
Nursing women: 130 mg
Older: 120 mg
Smoking: 140 mg
Where to find it?
Vitamin C is found only in fruit and vegetables, particularly in kiwi (80 mg/100 g), cabbage (57 mg for red cabbage, 50 mg for the cauliflower ...), citrus fruit (52 mg for lemon and orange, 37 mg for the grapefruit ...), pepper (160 mg), watercress (60 mg), herbs (37 mg for Chervil , 200 mg to 60 mg for parsley, chives ...).
Good to know
Vitamin C is the most fragile of vitamins. Tends to deteriorate if it is exposed to light, at a high temperature, moisture, and if you are in an environment too acid or too alkaline.
To preserve vitamin C content, avoid foods that they are subjected to long retention (especially when exposed to light), you have to peel and wash them as little as possible, avoid long-term storage in the open air, but also avoid cooking them too.