Vitamin C is useful for storing iron or even fighting against wrinkles. Let’s find out about its recommended daily nutritional intake and its sources.
What is vitamin C?
Vitamin C helps stimulate the conception of collagen and also fights against wrinkles. This vitamin also participates in the storage of iron and transports it. In addition, it also prevents the conception of nitrosamines. Vitamin C also helps optimize the human body’s defenses by having an effect on viruses as well as bacteria. Thus, it is one of the most essential vitamins for optimal functioning of the immune system. A very powerful antioxidant, vitamin C blocks the production of free radicals, limiting the consequences on cell aging. In 2012, several American and Danish researchers made a haunting proposal to increase the recommended daily allowance for an adult to 200 mg. Some even propose to optimize them up to 300 mg per day like the nutrotherapist Jan Paul Curtray.
Recommended daily intake and sources
Here are the recommended daily nutrient intakes: 50 mg for infants, 60 mg for children up to 3 years old, 75 to 100 mg for children 4 to 12 years old, 110 mg for adults and adolescents, 120 mg for one. pregnant woman and finally 130 mg for a nursing woman.
For natural sources of vitamin C, know that exotic fruits, as well as citrus fruits, are good suppliers of this vitamin. Many vegetables and fruits ultimately have a little vitamin C. It is advisable to consume foods with a lot of vitamin C quickly because this vitamin is very fragile. To do this, prepare raw or undercooked to retain all the benefits.
Here is a listing of the sources of vitamin C per 100 grams of raw food: 40 mg for lamb’s lettuce, lettuce, grapefruit, and strawberries; 40 to 50 mg for spinach, clementine, mango, or lime; 50 to 60 mg for cauliflower, red cabbage and lemon; 100 to 150 mg for black radish; 100 mg for green pepper and kiwi; 180 mg for red pepper and blackcurrant; 300 mg for guava and finally 1300 mg for acerola cherry.
Here is a listing of the sources of vitamin C per hundred grams of cooked food: 20 to 30 mg of collard greens; 30 to 40 mg for the red cabbage, cauliflower, sorrel, lettuce, and garlic and finally 50 to 60 mg for broccoli and Brussels sprouts.
Rising needs
In some cases, an increase in vitamin C is necessary: pregnancy, breastfeeding, alcoholism, smoking, heavy coffee consumption, weight loss, poor intestinal absorption, or diabetes. Be aware that there is no risk of overdose since excess vitamin C is suppressed by the body.
