Vitamin C, or ascorbic acid, is a water-soluble vitamin found in large quantities in the body.
The body cannot synthesise or store it, and it is essential to get enough of it every day to stay healthy.
Vitamin C, best known for its antioxidant power, has many functions in the body.
Vitamin C characteristics
- Ascorbic acid
- Found in fruit and vegetables
- Helps fight oxidation and boost the immune system
- Works synergistically with vitamin E, selenium and zinc
- Promotes iron absorption
Benefits of vitamin C
Antioxidant
Vitamin C is a powerful antioxidant.
When combined with other antioxidant molecules such as vitamin E, selenium or zinc, it neutralises excess free radicals in the body.
Ascorbic acid therefore protects against oxidative stress and premature cell ageing.
This antioxidant action is also involved in protecting the body against certain pathologies such as cancer, cardiovascular disease and neurodegenerative diseases.
Brain function
Vitamin C enables the production of neurotransmitters in the brain: dopamine, norepinephrine, adrenaline, etc.
It is therefore essential for the proper functioning of the brain.
In addition, its ability to combat oxidation can help reduce the incidence of neurodegenerative diseases (such as Alzheimer's).
Immune system
The concentration of vitamin C is particularly important in the cells responsible for the body's immune defence.
It is involved in the production and renewal of white blood cells, enabling the body to defend itself against internal and external pathogens.
Fruit and vegetables rich in vitamin C (ascorbic acid)
- Guava
- Red Bell Pepper
- Green Bell Pepper
- Papaya
- Kiwi
- Orange Juice
- Mango Juice
- Broccoli Flower
- Brussels Sprouts
- Strawberries
- Pink or white grapefruit juice
- Kohlrabi
- Pink or white grapefruit
- Vegetable juice
- Pineapple
- Cantaloupe
- Carambola
- Raw green peas
- Cauliflower
Natural vitamin C daily requirement
Recommended Dietary Allowance (RDA)
- Infants 0-6 months = 40mg
- Infants 7-12 months = 50mg
- Infants 1 to 3 years = 60mg
- Children 4 to 8 years = 75-90mg
- Boys 9 to 13 years = 100mg
- Girls 9 to 13 years = 100mg
- Boys 14 to 18 years = 110mg
- Girls from 14 to 18 years = 110mg
- Men from 19 to 70 years = 110mg
- Women from 19 to 70 years = 110mg
- Men aged 70 and over = 110mg
- Women aged 70 and over = 120mg
- Pregnant women = 120mg
- Women who are breastfeeding = 130mg
Food supplements based on ascorbic acid
Ascorbic acid is found in many dietary supplements, most of which contain 1000 mg of vitamin C.
They are often recommended for their antioxidant role and to stimulate the immune system.
It is important to stick to the 1000 mg dose, as there is a risk of overdosing.
Always seek the advice of a doctor.
Consequences of vitamin C deficiency
Scurvy is a true vitamin C deficiency.
It is now extremely rare in developed countries, but it can cause oedema and bleeding, which can be fatal if not treated quickly.
Vitamin C deficiency is much more common and can cause fatigue, general asthenia, a tendency to get sick easily or loss of appetite.
Consequences of taking more than 1000 mg of vitamin C
The maximum recommended intake of vitamin C is 1,000 mg in addition to the recommended doses, i.e. 1,100 mg for healthy adults.
Above this dose, vitamin C may promote the formation of oxalate kidney stones, haemochromatosis or the occurrence of digestive disorders (diarrhoea, stomach cramps, etc.).
Interactions with other nutrients
The presence of foods rich in vitamin C during a meal increases the absorption of the iron contained in that meal.
It is good to combine sources of vitamin C and iron.
Vitamin C works in synergy with vitamin E, selenium and zinc to help combat oxidation in the body.
Chemical properties
The molecular formula of vitamin C is C6H8O6 and its molecular weight is 176.1241 g/mol.
It is a water-soluble vitamin that is extremely sensitive to heat and light, which is why it is so fragile in the kitchen.
In the body it is found in the form of ascorbic acid or ascorbates of sodium or calcium.
Ascorbic acid is a reducing diacid with high antioxidant potential.
Vitamin C is a very active enzyme cofactor involved in many metabolic reactions: hydroxylation, carnitine synthesis, collagen synthesis, etc.
