Vitamin C, scientifically named ascorbic acid, is considered the "queen" of vitamins, as it is absolutely essential to the good functioning of the human body. It is involved in very many vital processes but unfortunately cannot be synthesized by humans, unlike most plants and other animals. Water-soluble, it is rapidly destroyed by air and light. It became infamous thanks to the epidemics of scurvy, a disease caused by its important deficiency.
As early as 1753, James Lind, English physicist, demonstrated the utility of vitamin C. The essential properties of vitamin C were mainly brought to light by Linus Pauling. Born at the beginning of the last century and deceased in 1994, this remarkable researcher, chemist and humanist revolutionized the conception and vision of nutrition and vitamin supplementation in the 1950s. He says he was "intrigued and fascinated by the idea that these substances, which are usually taken in minute doses, could have beneficial health effects when ingested in 100 to 1,000 times higher amounts.
After consulting the scientific literature on vitamins and numerous studies in the field by eminent researchers, he collects a great deal of evidence in favor of taking large doses of vitamins that prove clinically useful. His brief, simple, and very clear message: "Increase your vitamin C intake and you'll get less sick."
Our nutrition practice shows us daily how important vitamin supplements are for health. The best known role of this vitamin is as an antioxidant. Indeed, it effectively protects many tissues and vital processes by inhibiting the harmful effect of free radicals and protecting vitamin E, itself an antioxidant. The action of these two vitamins is essential in the prevention of degenerative diseases (cancer, autoimmune...). Slowing cellular aging, vitamin C stimulates the formation of collagen, this protein essential in the construction and maintenance of skin, cartilage, blood vessels, bones and teeth. This results in a positive action on wound healing. The resistance to infection promoted by vitamin C comes from increased synthesis of natural interferon (a substance that fights microbial and viral invasion).
Vitamin C promotes the elimination of harmful polluting agents such as pesticides, heavy metals, carbon monoxides, sulfur dioxide as well as all toxins produced by our body. It increases the absorption of iron by the intestine and therefore prevents anemia. Currently, real vitamin C deficiencies are rare, however stress, pollution, and poor nutrition greatly increase physiological needs. Let's remember that even if we regularly consume fruits and vegetables, this vitamin can only be stored with difficulty because of its high water solubility. People who smoke, eat neither fruits nor vegetables or consume alcohol will be more easily deficient, as will the elderly and babies fed only cow's milk. A deficiency will generally manifest itself by a pale complexion, weak bones, frequent and spontaneous hematomas, inflammation and bleeding of the gums, an increased risk of cardiovascular disease and fragility in the face of various infections. An overdose of vitamin C is rare since excesses are eliminated through the urine.
Highly prevalent in foods from the plant kingdom, vitamin C is significantly less present in foods of animal origin (except for animal liver, flesh of certain fish such as salmon, tuna or eel).
Voici par ordre décroissant le début de la longue liste d’aliments riches en vitamine C :
guava,
yellow bell pepper,
kiwi,
pepper,
orange and lemon zest,
fresh parsley,
sorrel,
eats everything,
tarragon,
Brussels sprouts,
fresh dill, horseradish,
kale, watercress,
cauliflower,
strawberry,
raw green bell pepper,
fennel,
Cayenne pepper,
chervil,
cooked green bell pepper,
chives,
lychee,
paprika,
orange,
sweetbreads,
spinach,
currant,
chestnut
Remember that the contribution of these numerous fruits and vegetables will be maximal if they are not treated and consumed raw or very lightly steamed, the strong heat destroying this fragile "queen".