Vitamin C , also known as ascorbic acid , plays a crucial role in the functioning of the immune system and in fighting oxidative stress . But what happens when our bodies are deficient in this essential nutrient? This article explores the benefits of vitamin C , the signs of vitamin C deficiency , and how to get enough vitamin C, both through diet and supplementation .
What is vitamin C?
Vitamin C is a water-soluble vitamin , meaning it dissolves in water and is not stored in the body. For this reason, it must be provided daily through a balanced diet or food supplements .
An essential vitamin
This essential molecule is involved in many biological processes. It is necessary for:
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The synthesis of collagen , a key structural protein for skin, cartilage, blood vessels and bones.
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Absorption of iron from plant sources in the intestine.
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Protection of cells against free radicals , thanks to its antioxidant properties .
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Supporting the immune system , by stimulating the activity of white blood cells .
Additionally, vitamin C works synergistically with other vitamins and minerals , such as vitamin E , zinc , and selenium , to enhance its antioxidant effects .
What are its benefits?
The benefits of vitamin C are numerous, and its role is fundamental in maintaining overall health.
1. Strengthening the immune system
Vitamin C contributes to the proper functioning of the immune system . It helps strengthen the immune system by stimulating the production of white blood cells , which fight infections.
It also acts as a barrier against viruses, such as the common cold , and reduces the duration of illnesses.
2. Protection against oxidative stress
Free radicals , produced during metabolic processes and under the effect of external factors (pollution, tobacco, UV), cause damage to cells and accelerate cellular aging . Vitamin C, thanks to its antioxidant properties , neutralizes these radicals and prevents cardiovascular diseases and certain cancers.
3. Promotes healing and tissue repair
Vitamin C plays a vital role in wound healing . By stimulating collagen production , it helps repair damaged tissues.
4. Improved iron absorption
Ascorbic acid increases the absorption of non-heme iron , found in fresh vegetables and fruits , helping to prevent anemia . People with increased needs, such as pregnant women, may particularly benefit from this effect.
5. Anti-aging effect
As a powerful antioxidant , vitamin C helps reduce the appearance of wrinkles and premature aging by protecting the skin from sun damage and pollution.
Signs of Vitamin C Deficiency
Vitamin C deficiency , although rare in developed countries, can have serious consequences. It manifests itself through various clinical signs related to its biological functions.
1. Fatigue and weakness
Vitamin C deficiency leads to a decrease in energy production by the metabolism. This results in persistent fatigue, a drop in energy , and a feeling of general weakness.
2. Bleeding gums and dental problems
The deficiency affects collagen synthesis , weakening connective tissues. Gums become sensitive, bleed easily, and dental problems may occur.
3. Slow healing
Without sufficient vitamin C intake, wound healing slows down significantly because collagen is not produced in sufficient quantities.
4. Appearance of bruises
A deficiency causes blood vessels to become fragile , making people prone to bruising even after minor pressure or injury.
5. Hair loss and dry skin
Lack of vitamin C contributes to premature aging of the skin, which becomes dry and dull. Hair can become brittle and fall out.
6. Anemia
Low vitamin C levels reduce iron absorption , which can lead to iron deficiency anemia , characterized by pale skin, severe fatigue, and shortness of breath.
7. Scurvy
In severe cases, prolonged deficiency causes scurvy , a rare but serious disease marked by bleeding, joint pain, and recurring infections.
Where to find vitamin C?
To get your fill of vitamin C, it is important to eat foods rich in vitamin C and consider supplements if necessary.
1. Power supply
Fresh fruits and vegetables are the best sources of vitamin C. Here are the main foods to focus on:
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Citrus fruits : oranges, lemons, grapefruit.
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Red fruits : strawberries, goji berries, blackcurrants.
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Kiwi : a fruit very rich in ascorbic acid.
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Green vegetables : broccoli, spinach, cabbage, red peppers.
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Parsley : often overlooked but very rich in vitamin C.
To maintain nutritional intake , it is best to consume these foods raw or lightly cooked, as vitamin C is sensitive to heat.
2. Dietary supplements
In case of increased needs or difficulty in reaching the recommended daily intake , supplementation may be a solution. Vitamin C is found in various forms:
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Tablets or capsules .
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Powders or liquid solutions .
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Natural vitamin C , from plants such as acerola .
Recommended doses vary, but a course of 100 to 500 mg/day is often recommended. Higher doses may be taken occasionally, particularly in cases of increased oxidative stress (pollution, smoking, etc.).
3. Cosmetics
In addition to food, vitamin C is highly prized in cosmetics for its antioxidant and anti-aging properties . It is found in serums, creams and face masks. Depending on the formulations:
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A concentration of 5% to 10% is suitable for daily use.
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Higher concentrations (from 15%) provide a more intense anti-aging effect.
In the cosmetics field, there are several types of vitamin C, adapted to the different needs of the skin and the formulations of the products. Here are the main types:
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Pure ascorbic acid (L-ascorbic acid) :
- It is the most active and effective form of vitamin C.
- It offers powerful antioxidant properties, promotes collagen synthesis and helps brighten skin tone.
- However, it is very unstable and can oxidize rapidly in the presence of air, light or water.
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Magnesium ascorbate and sodium ascorbate :
- These derivatives are more stable than pure ascorbic acid.
- They are ideal for sensitive skin and provide similar effects, including reducing inflammation and boosting collagen.
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Ascorbyl tetraisopalmitate :
- A fat-soluble form of vitamin C that penetrates deep into the skin.
- It is often used in anti-aging products to improve skin elasticity and firmness.
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Magnesium ascorbyl phosphate (MAP) :
- A stable form of vitamin C suitable for lightening formulations.
- It is known to reduce hyperpigmentation and improve skin radiance.
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Ascorbyl glucoside :
- This version gradually releases vitamin C, allowing for a longer and gentler action.
- It is used for prolonged care against the signs of aging.
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3-O-ethyl-ascorbic :
- A modern derived form, offering great stability and better penetration into the skin.
- It works effectively on pigment spots and damage caused by UV rays.
Conclusion
Vitamin C , an essential antioxidant , supports the immune system , collagen production , and prevents oxidative damage . A vitamin C deficiency can have serious health consequences, but a balanced diet , rich in fruits and vegetables , or a vitamin cure can cover daily needs . Do not hesitate to consult a health professional to assess your nutritional intake and consider supplementation if necessary.