Now - vitamin c-1000

Known for its anti-fatigue properties, this star vitamin, also known as ascorbic acid, has more than one advantage. Here's an update and some advice.

Its role
- Vitamin C is involved in the formation and, above all, the repair of collagen in bones, cartilage, ligaments and small blood vessels (capillaries).
- It promotes absorption of dietary iron.
- It plays a part in resistance to infection (immunity) by strengthening the role of leukocytes, the body cells that defend us against external aggression.
- Like vitamin E, vitamin C is an antioxidant vitamin that helps combat free radicals. In particular, it plays a role in preventing the risk of cataracts by combating the opacification of the crystalline lens induced by free radicals.
- It is an essential agent in the production of collagen (the skin's cement), helping to prevent wrinkles.
- It helps allergy sufferers combat asthma and colds.
Causes and consequences of deficiency
Several factors can lead to vitamin C deficiency:
- smoking: each cigarette pumps out 25 mg of vitamin C.
- alcoholism
- undernutrition, particularly in the elderly
- low consumption of fruit and vegetables
- stress, a major consumer of vitamin C
- intensive sport

Vitamin C deficiency can lead to fatigue, lack of appetite, muscle pain, shortness of breath on exertion, drowsiness, dry skin and reduced resistance to infection.

Recommended daily intake of vitamin C :
Children: 60 to 100 mg
Adolescents: 110 mg
Adult women and men: 110 mg
Pregnant women: 120 mg
Nursing women: 130 mg
Elderly: 120 mg
Smokers: 140 mg

Where to find it
Vitamin C is found only in fruit and vegetables, notably kiwifruit (80 mg/100 g), cabbage (57 mg for red cabbage, 50 mg for cauliflower...), citrus fruit (52 mg for lemons and oranges, 37 mg for grapefruit...), peppers (160 mg on average), watercress (60 mg), aromatic herbs (37 mg for chervil, 200 mg for parsley, 60 mg for chives...).

Good to know
Vitamin C is the most fragile of all vitamins. Every time it is exposed to light, high temperature, humidity, a basic environment or, on the contrary, too acidic, it deteriorates.
To preserve the vitamin C content of foods as much as possible, avoid long storage conditions (especially in the light), peel and wash them as little as possible, and avoid waiting in the open air or long cooking times.