What are the signs of vitamin C deficiency?

The vitamin Calso known asascorbic acidplays a crucial role in the functioning of the immune system and in the fight against oxidative stress. But what happens when our body lacks this essential nutrient? This article explores the benefits of vitamin C, the signs of vitamin C deficiencydeficiency, and how to obtain adequate intakes, through both diet and supplementation.

What is vitamin C?

The vitamin C is a water-soluble water-solublewhich means it dissolves in water and is not stored in the body. For this reason, it must be supplied daily by a balanced balanced diet or through dietary supplements.

An indispensable vitamin

This essential molecule is involved in many biological processes. It is required for :

• The synthesis of collagena key structural protein in skin, cartilage, blood vessels and bone.

• Absorption of plant iron in the intestine.

• Protecting cells against free radicalsthanks to its antioxidant properties.

• Supporting the immune systemby stimulating the activity of white blood cells.

In addition, vitamin C works synergistically with other vitamins and mineralssuch as vitamin Evitamin zincand seleniumto reinforce its antioxidant effects.

What are its benefits?

Visit benefits of vitamin C are numerous, and its role is fundamental in maintaining overall health.

1. Strengthening the immune system

Vitamin C contributes to immune system function. It helps strengthen immune defenses by stimulating the production of white blood cellswhich fight infection.

It also acts as a barrier against viruses, such as the common coldand reduces the duration of illnesses.

2. Protection against oxidative stress

The free radicalsproduced 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 propertiesneutralizes these radicals and prevents cardiovascular disease and certain cancers.

3. Promotes healing and tissue repair

Vitamin C plays an essential role in wound healing of wounds. By stimulating the production of collagenproduction, it helps repair damaged tissue.

4. Improved iron absorption

Ascorbic acid increasesabsorption of present in plants and fresh vegetableshelping to preventanemia. People with increased needs, such as pregnant women, can particularly benefit from this effect.

5. Anti-aging effect

As a powerfulpowerful antioxidantvitamin C helps reduce the appearance of wrinkles and premature aging by protecting the skin against sun damage and pollution.

Signs of vitamin C deficiency

A vitamin C deficiencydeficiency, although rare in developed countries, can have serious consequences. It manifests itself through various clinical signs linked to its biological functions.

1. Fatigue and weakness

Lack of vitamin C leads to reduced energy production by the metabolism. This translates into persistent fatigue, reduced toneand a general feeling of weakness.

2. Bleeding gums and dental problems

Deficiency affects the synthesis of collagensynthesis, weakening connective tissue. Gums become sensitive, bleed easily, and dental problems can occur.

3. Slow healing

Without an adequate supply of vitamin C wound healing because collagen is not produced in sufficient quantities.

4. Appearance of bruises

A deficiency causes blood vessels to become fragile blood vesselsThis makes people prone to haematomas, even after slight pressure or injury.

5. Hair loss and dry skin

Lack of vitamin C contributes to premature premature aging of the skin, which becomes dry and dull. Hair can become brittle and fall out.

6. Anemia

Low vitamin C levels reduceiron absorptionwhich can lead to iron-deficiency anaemiacharacterized by pale skin, intense fatigue and shortness of breath.

7. Scurvy

In severe cases, prolonged deficiency leads to scurvya rare but serious disease marked by bleeding, joint pain and recurrent infections.

Where can I find vitamin C?

For fill up vitamin C, it is important to eat foods rich in vitamin C-rich foods and to consider dietary supplements if necessary.

1. Power supply

Visit fresh fruit and vegetables are the best sources of vitamin C. Here are the main foods to choose:

• Citrus oranges, lemons, grapefruit.

• Red fruit Strawberries, goji berries, blackcurrants.

• Kiwi A fruit very rich in ascorbic acid.

• Green vegetables Broccoli, spinach, cabbage, red peppers.

• Parsley Often overlooked, but very rich in vitamin C.

To maintain nutritional valuevitamin C is sensitive to heat, it is best to eat these foods raw or undercooked.

2. Food supplements

In the event of increased requirements or difficulty in meeting the recommended daily intakerecommended supplementation can be a solution. Vitamin C can be found in various forms:

• Tablets or capsules.

• Powder or liquid solutions.

• Natural vitamin Cfrom plants such asacerola.

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 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 can be found in serums, creams and face masks. Depending on the formulation :

• A concentration of 5% to 10% is suitable for everyday use.

• Higher concentrations (from 15%) offer a more intense anti-aging effect.

In the field of cosmetics, there are several types of vitamin C, adapted to different skin needs and product formulations. Here are the main types:

1. 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 the complexion.
   • However, it is highly unstable and can oxidize rapidly in the presence of air, light or water.

2. Magnesium ascorbate and sodium ascorbate:

   • These derivatives are more stable than pure ascorbic acid.
   • They are ideal for sensitive skin and offer similar effects, including reducing inflammation and stimulating collagen.

3. 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.

4. Magnesium ascorbyl phosphate (MAP):

   • A stable form of vitamin C suitable for lightening formulations.
   • It is known to reduce hyperpigmentation and improve skin radiance.

5. Ascorbyl glucoside:

   • This version releases the vitamin C gradually, allowing a longer, gentler action.
   • It is used for prolonged care against the signs of aging.

6. 3-O-ethyl-ascorbic:

   • A modern derivative, offering great stability and better skin penetration.
   • It acts effectively on pigmentation spots and UV damage.

Conclusion

The vitamin Can antioxidant supports the immune systemthe production of collagen productionand prevents oxidative damage. A vitamin C deficiency can have serious health consequences, but a balanced balanced dietrich in fruit and vegetablesor a vitamin cure to cover daily daily needs. Don't hesitate to consult a healthcare professional to evaluate your nutritional intake and consider supplementation if necessary.