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Considered the star of vitamins, vitamin C is involved in multiple physiological processes. Its many benefits make it an ally against the ills of winter. Focus on the properties of vitamin C and how to benefit from it.
What are the vitamin C requirements?
The vitamin C or ascorbic acid is a substance naturally present in most fruits and vegetables. If it is essential to the body, the latter is not able to produce it. It is provided by food as well as food supplements. Daily consumption is recommended to meet needs, especially since vitamin C is not stored by the body.
In adults, the amount needed is 110 mg per day, compared to 20 to 100 mg for children aged 1 to 15 years. The needs are greater in pregnant women, at a rate of 120 mg per day.
Note that a lack of vitamin C causes fatigue, irritability and more rarely, scurvy. Conversely, excess can cause digestive problems and even increase the risk of kidney stones.
What are the roles of vitamin C in the body?
Essential on a daily basis, vitamin C is particularly useful in winter to strengthen the immune system and combat the various ailments caused by the cold. Indeed, it intervenes on several levels to guarantee your health and well-being.
Improves the functioning of the immune system
Vitamin C is often considered a remedy for colds, coughs and flu which are common winter ailments. For good reason, it strengthens the body’s various defense mechanisms, through:
● The synthesis of interferons, which are antiviral proteins. Their role is to send an immune response to fight infection.
● The production of T4 lymphocytes or white blood cells, which are essential components of the body’s defense mechanism. In fact, they stimulate other immune cells in order to eliminate pathogens.
● Reduction of histamine levels in the blood, knowing that this molecule is responsible for allergic reactions.
In addition to boosting the immune system, vitamin C promotes the absorption of iron and calcium. As a reminder, iron is involved in the formation of red blood cells and blood oxygenation. For its part, calcium strengthens bone structure.
Fight against free radicals
Free radicals are responsible for the degradation of cellular constituents. Their effects are particularly visible on the skin, because they impact the production of collagen and elastin. In other words, a supply of vitamin C strengthens the skin’s defenses and fights against premature aging (which results in the appearance of fine lines and wrinkles).
As you must know, the winter cold dries out the skin layer and promotes the appearance of chapped skin. By stimulating the production of collagen, vitamin C contributes to the process of cell renewal and healing.
Fight against stress
Stress is responsible for weakening the immune system. According to research published in the Journal of Experimental Medicine, high stress harms the body’s ability to fight infection. For its part, vitamin C reduces blood pressure and the production of cortisolconsidered the stress hormone.
Furthermore, a study published in the Pakistan Journal of Biological Sciences demonstrates its anxiolytic benefits. These combined effects make vitamin C an ally in strengthening the body’s defenses against winter ills. In addition, it is known for its toning and revitalizing action by intervening in the energy mechanism.
How to take a vitamin C treatment?
As mentioned previously, vitamin C is mainly found in fruits and vegetables. A balanced diet, including citrus fruits, guava, kiwi, green vegetables and aromatic herbs provides the necessary daily intake. Vitamin C being a sensitive and water-soluble molecule, its quantity in foods tends to decrease quickly. It is therefore necessary to resort to supplementation through food supplements in order to meet the required intakes.
That’s good ! New offers food supplements made in Europe and 100% clean, including vitamin C. This is offered in different formats: in powder, in capsules (in liposomal form) or in liquid format. To face winter with their easily ingestible vitamin C powder, you can consume 1000 mg per day, or two spoonfuls of the dosage provided for an adult and 500 mg for a child. Enough to get you through the winter with incredible energy and immunity!