• About Us
  • Contact us
  • Terms of Use
  • Cookie Policy
  • Privacy Policy
No Result
View All Result
  • Login
Beauty By Bloom
  • Home
  • Skin
    • Skincare
    • Oily
    • Dry
    • Acne
    • Body
  • Hair
    • Haircare
    • Hair Styling
    • Hair Color
  • Makeup
    • Face
    • Eyes
    • Lips
    • Nails
  • Wellness
    • Fitness
    • Health
    • Nutrition
    • Sex Life
  • Reviews
    • Product Reviews
    • Gift Guides
  • Home
  • Skin
    • Skincare
    • Oily
    • Dry
    • Acne
    • Body
  • Hair
    • Haircare
    • Hair Styling
    • Hair Color
  • Makeup
    • Face
    • Eyes
    • Lips
    • Nails
  • Wellness
    • Fitness
    • Health
    • Nutrition
    • Sex Life
  • Reviews
    • Product Reviews
    • Gift Guides
No Result
View All Result
Beauty By Bloom
No Result
View All Result
Home Wellness Nutrition

Vitamin C: All about Ascorbic Acid

by Johnson Claudia
October 1, 2021
0
325
SHARES
2.5k
VIEWS
Share on FacebookShare on Twitter

Vitamin C, or ascorbic acid, is a water-soluble vitamin found in large quantities in the body. As this does not know how to synthesize it or store it, it is essential to bring enough of it on a daily basis to stay healthy. Vitamin C, best known for its antioxidant power, has many roles in the body.
Characteristics of vitamin C:

  • Called ascorbic acid
  • Found in fruits and vegetables
  • Helps fight against oxidation and strengthen the immune system
  • Acts in synergy with vitamin E, selenium, and zinc
  • promotes iron absorption

Vitamin C: Roles and benefits in the body

Antioxidant

Vitamin C has powerful antioxidant power. Combined with other antioxidant molecules such as vitamin E, selenium or zinc, it helps neutralize excess free radicals in the body. As a result, ascorbic acid protects against oxidative stress and premature cellular aging. This antioxidant action is also involved in the protection of the body against certain pathologies such as cancer, cardiovascular diseases, or neurodegenerative pathologies.

Brain function

Vitamin C allows 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 fight against oxidation could be useful in slowing down the onset of neurodegenerative pathologies (Alzheimer’s for example).

Immune system

The concentration of vitamin C is particularly important in the cells ensuring the body’s immune defenses. Indeed, it participates in the production and renewal of white blood cells and thus allows the body to defend itself against internal and external pathogens.

20 fruits and vegetables rich in vitamin C (ascorbic acid)

It is the colorful and raw fruits and vegetables that contain the most vitamin C: red pepper, orange, lemon, grapefruit, cantaloupe, raspberry, strawberry, broccoli, tomato, etc…
Generally, consuming at least 5 servings of fresh fruits and vegetables more than meets the recommended nutritional intake of vitamin C. (Consult Canada’s Food Guide to find out how much 1 serving of fruit or vegetable corresponds to).
Warning. Air, water, and heat can destroy vitamin C in food. To preserve vitamin C in food, it is, therefore, advisable to cook vegetables quickly in as little water as possible (steaming, in the microwave, or Chinese style, for example).

Food 

Portions

(mg)

Guava 125 ml (1/2 cup) 199 mg
Red bell pepper, raw or cooked 125 ml (1/2 cup) 101-166 mg
Green pepper, raw or cooked 125 ml (1/2 cup) 54-132 mg
Papaya ½ papaya (150 g) 94 mg
Kiwi 1 medium fruit (75 g) 71 mg
Orange 1 medium fruit 70 mg
Orange juice 125 ml (1/2 cup) 43-66 mg
Mango 1 medium fruit (200 g) 57 mg
Broccoli, raw or cooked 125 ml (1/2 cup) 42-54 mg
Brussels sprouts, cooked 4 cabbage (85 g) 52 mg
Strawberries 125 ml (1/2 cup) 52 mg
Pink or white grapefruit juice 125 ml (1/2 cup) 36-50 mg
Cooked kohlrabi 125 ml (1/2 cup) 47 mg
Pink or white grapefruit ½ grapefruit 42 mg
Vegetable juice 125 ml (1/2 cup) 35 mg
Pineapple 125 ml (1/2 cup) 34 mg
Cantaloupe 125 ml (1/2 cup) 31 mg
Carambola 1 medium fruit (90 g) 31 mg
Raw green peas 125 ml (1/2 cup) 31 mg
Cooked cauliflower 125 ml (1/2 cup) 29 mg

How to use vitamin C properly?

Daily requirements for natural vitamin C

Recommended nutritional intake (ANC)
Babies 0-6 months 40 mg *
Babies 7-12 months 50 mg *
Infants 1-3 years 60 mg
Children 4-8 years old 75-90 mg
Boys 9-13 years old 100 mg
Girls 9-13 years old 100 mg
Boys 14-18 years old 110 mg
Girls 14-18 years old 110 mg
Men 19-70 years 110 mg
Women 19-70 years 110 mg
Men 70 years and over 110 mg
Women 70 and over 120 mg
Pregnant women 120 mg
Breastfeeding women 130 mg

In smokers, the need for vitamin C is increased, it should be at least 130 mg per day.

Food supplements based on ascorbic acid

Ascorbic acid is found in many food supplements. most of these supplements contain 1000 mg of vitamin C. They are often recommended for their antioxidant role and to stimulate the immune system. The dosage of 1000 mg must be observed because beyond that there is a risk of overdose. In all cases, seek the advice of a doctor.

Adverse effects of ascorbic acid

Consequences of vitamin C deficiency

True vitamin C deficiency is responsible for scurvy. It is extremely rare nowadays in developed countries but can induce edemas and hemorrhages which can cause death if not treated quickly. Vitamin C deficiency is much more common and can lead to fatigue, general asthenia, a tendency to get sick easily or even loss of appetite.

Consequences of a dose of vitamin C greater than 1000 mg

The maximum recommended intake of vitamin C is 1000 mg in addition to the recommended intake, or 1100 mg in healthy adults. Beyond this dose, vitamin C can promote the formation of kidney stones from oxalates, hemochromatosis, or the occurrence of digestive disorders (diarrhea, stomach cramps, etc.).

 Interactions with other nutrients

The presence of foods rich in vitamin C during a meal increases the assimilation of iron contained in this same meal. It is interesting to combine sources of vitamin C and iron.

Vitamin C acts in synergy with vitamin E, selenium, and zinc and helps fight against oxidation in the body.

 Chemical properties

The crude formula of vitamin C is C6H8O6, its molar mass is 176.1241 g / mol. It is a water-soluble vitamin that is extremely sensitive to heat and light, hence its great fragility in cooking. In the body, it is found in the form of ascorbic acid or sodium or calcium ascorbates. Ascorbic acid is a reducing diacid with high antioxidant potential.

Vitamin C is a very active co-factor of enzymes and is involved in many metabolic reactions: hydroxylation, synthesis of carnitine, synthesis of collagen, etc.

History of the nutrient

The name ascorbic acid comes from the Greek and means “anti-scurvy”, scurvy being a disease linked to vitamin C deficiency and whose symptoms have been known since the 13th century. It was not until the 1700s that scientists realized the ability of lemon to cure disease. In the 1930s, vitamin C was first synthesized by WN Haworth, who received a Nobel Prize in Chemistry for his essential discovery. Since then, the roles of vitamin C in the body have continued to be the subject of interesting scientific discoveries.

The symptoms of vitamin C deficiency were already known 1500 BC and were described by Aristotle. Scurvy mainly affected long-haul sailors, deprived of fruits and vegetables for long periods of time. Its outcome was often fatal to the XVIII th century, during which it was discovered that lemon consumption prevented the disease.
In 1928, Albert Szent-Gyorgyi isolated vitamin C, which he called “antiscorbutic”, or ascorbic acid. This discovery won him a Nobel Prize in 1938. It was also the year of the first synthesis of vitamins for commercial purposes.
Vitamin C is probably the most consumed supplement in the West, but its road map includes several controversies. In 1960, Linus Pauling, holder of two Nobel prizes, affirmed that high doses (2 g and more per day) of vitamin C could treat colds and cancer. Much research later, these two claims are still disputed
Tags: Vitamin C
Previous Post

Vitamin E: What is tocopherol used for?

Next Post

Vitamin D Deficiency: Symptoms, Treatments, Consequences

Johnson Claudia

Johnson Claudia

Claudia Johnson is the Content Director at BeautybyBloom.com. While attending NYU, she held internships at Women’s Wear Daily and Allure, the latter of which she parlayed into her first job as the Beauty Assistant. She left Allure three years later as the Senior Beauty Editor before finally come to Beauty By Bloom to oversee all digital beauty content.

Next Post
Vitamin D Deficiency

Vitamin D Deficiency: Symptoms, Treatments, Consequences

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

No Result
View All Result

Categories

  • Acne (4)
  • Body (6)
  • Eyes (2)
  • Face (4)
  • Fitness (12)
  • Hair (11)
  • Hair Color (2)
  • Hair Styling (2)
  • Haircare (6)
  • Health (3)
  • Lips (3)
  • Makeup (10)
  • Nutrition (10)
  • Product Reviews (51)
  • Reviews (59)
  • Skin (13)
  • Skincare (3)
  • Wellness (25)

Recent.

la roche posay vitamin c

La Roche Posay Vitamin C Serum: Review & Test

October 16, 2021
TruSkin Vitamin C Serum : Review and Test

TruSkin Vitamin C Serum : Review and Test

October 16, 2021
Top 9 Best Organic Shampoos Of 2021

Top 9 Best Organic Shampoos Of 2021

October 16, 2021

Beauty By Boom provides the main content related to the beauty world and the secrets to help you always shine with confidence anytime, anywhere.

© 2021 Beauty By Bloom Magezine

No Result
View All Result
  • Home
  • Skin
    • Skincare
    • Oily
    • Dry
    • Acne
    • Body
  • Hair
    • Haircare
    • Hair Styling
    • Hair Color
  • Makeup
    • Face
    • Eyes
    • Lips
    • Nails
  • Wellness
    • Fitness
    • Health
    • Nutrition
    • Sex Life
  • Reviews
    • Product Reviews
    • Gift Guides

© 2021 Beauty By Bloom Magezine

Welcome Back!

Login to your account below

Forgotten Password?

Retrieve your password

Please enter your username or email address to reset your password.

Log In