Vitamin C is certainly the best known of all vitamins. But why is it so popular?
Among the vitamins essential to our well-being, vitamin C is one of the leaders. Before detailing the list of its benefits as long as an arm, we must go back in time to understand its popularity, from the time when scurvy was raging on ships, and led to loosening of teeth and hemorrhages, leading to death. of the patient. This disease is due to an extreme deficiency of vitamin C. It was in the 18th century that James Lind, a doctor in the British royal navy, treated sailors during an experiment by prescribing them lemons and oranges. The cure had been found, but the main cause of this disease and the role of citrus fruits as medicine was still far from being identified. Vitamin C, also called “ascorbic acid”, an abbreviation of “antiscorbutic”, would not be isolated until much later, around 1930. Since then, vitamin C with morning orange juice has become part of the customs and consumption habits. .
The benefits of vitamin C
So what is so exceptional about this vitamin which can only be provided through food? Be careful, the list is long! Among the benefits of this essential vitamin, we note its action against viruses and bacteria, which is why we must consume it daily to strengthen our immune system, resist colds and infections, but also fight against fatigue by giving an immediate boost.
Vitamin C is also an antioxidant, it protects cells from aging, promotes the absorption of dietary iron, regulates cholesterol levels, allows us to better manage stress, eliminates toxic metals from our body, strengthens the skin, tissues and bones, and would reduce high blood pressure.
A fragile vitamin
When you are a star, you deserve the greatest attention… An adage that corresponds perfectly to vitamin C which is extremely fragile and unstable. To put it simply: it is sensitive to water, heat, air, and light. A diva, we tell you! To make the most of its benefits, enjoy lemon or orange juice immediately after squeezing the fruit. Unfortunately, when cooked, vitamin C tends to travel, so it is better to consume certain foods raw.
Do we all have the same vitamin C needs?
Obviously, we do not all have the same needs for vitamin C. Certain pathologies such as infections, fractures, anti-cancer treatments, but also certain lifestyles such as smoking, sport, or particular periods such as breastfeeding , pregnancy or its short-term forecast, require a sufficient or even increased intake of vitamin C, which, we remind you, can only be provided through food. Even in cases of stress or overwork, vitamin C is welcome!
What is the recommended dosage each day?
According to the Population Nutrition References (PNR), every man or woman should consume 110 mg/day of vitamin C.
If we consume less, or even if we are deficient, as we have seen, we risk scurvy. This is the extreme case, but even in cases of “moderate” deficiency, loss of appetite, weight loss or fatigue are symptoms.
If we consume too much, on the contrary – beyond 500 mg/day – it is not ideal either, since an excess of vitamin C can lead to stomach aches, diarrhea, or kidney stones.
But where do you find vitamin C? Don’t panic, we’ve given you a summary of 20 foods that contain them* to help you get through the winter without any problems.
*Source Ciqual Table 2020
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With 228 mg/100g of vitamin C, raw guava is the champion, fruit and vegetable categories combined!
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Blackcurrant has no reason to be ashamed of guava, with 181 mg/100g in the raw version.
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In the fresh version, parsley has 177 mg/100g of vitamin C.
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Kale is an excellent source of vitamin C with 145 mg/100g.
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Small subtlety between the lemon zest which contains 129 mg/100g of vitamin C, when the lemon as a whole contains “only” 45 mg/100g. So, we never throw away the skin again, but we zest it here and there to take advantage of its vitamins.
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Whether yellow or red, raw pepper contains 121 mg/100g of vitamin C.
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With 106 mg/100g, broccoli is a good choice to stock up on vitamin C.
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Small but strong Brussels sprouts with 103 mg/100g.
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A less common product, dried or dehydrated dulse is nevertheless an excellent source of vitamin C with 83.6 mg/100g.
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Ideal for countering winter ills, kiwi contains 81.9 mg/100g of vitamin C.
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Raw, romanesco contains 70.6 mg/100g of vitamin C.
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As we have seen, cruciferous vegetables as a whole are an excellent source of vitamin C. And green cabbage is no exception to the rule with 69 mg/100g in the raw version.
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On the grapefruit side, no less than 61 mg/100g of vitamin C are hidden here and there.
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In the raw version, snow peas contain 60 mg/100g of vitamin C.
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The strawberry, as small as it is, contains 54 mg/100g of vitamin C. That is 6.5 mg more than the orange, which is the star of the genre!
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52mg/100g of vitamin C for watercress.
Clementine or tangerine
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Still in the heart of winter, we trust citrus fruits such as clementine or mandarin to counter seasonal ailments thanks to the 49.2 mg/100g of vitamin C they contain.
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When we talk about vitamin C, we think of raw orange with 47.5 mg/100g.
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Pineapple is also a source of vitamin C with 46.1 mg/100g.
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Maligned and yet perfect, unloved spinach is nevertheless well supplied with vitamin C with 41.1 mg/100g.