9 visible signs of deficiency

It is probably the best known vitamin. Antioxidant, fatigue, allergy … Vitamin C multiplies virtues. And deficiency is not without consequences for our body. Here are the key signs.

They are found orangeblackcurrants, red peppers, lemon or kiwi … vitamin C or ascorbic acid – plays a vital role in the proper functioning of our body. It is essential for the synthesis of collagen, a protein abundant in our body, necessary for the construction and repair of bone tissue, skin and connective tissue (tendons, ligaments and blood vessels).

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Fruits with the most vitamin C are not oranges!

It also has an antioxidant role and fights excess free radicals. If the latter are beneficial in small amounts to the proper functioning of the body, their overproduction – accentuated by pollution, exposure to ultraviolet light, stress and an unbalanced diet – damages our cells and accelerates their growth. aging.

Vitamin C also stimulates the production of leukocytes, white blood cells before infection and disease, and improvesuptake of iron across the intestinal membrane.

What is the daily allowance of vitamin C?

For a healthy adult (from 13 years) the recommended diet is 100 milligrams of vitamin C per day, orange and kiwi equivalent. They increase to 120 milligrams per day for people over 60 and to 170 milligrams for pregnant or breastfeeding women.

However, the daily dose of vitamin C may be increased up to 2000 milligrams without any risk. Caution, in excess of this dose, headache, insomnia, anemia and weakness may occur or. joint pain.

When to top up?

Even though it is found in most plants, especially fresh, the incidence of vitamin C occurs frequently, especially for us a diet low in fruits and vegetables. Nevertheless, certain periods will be more conducive to vitamin C supplementation. In fact, a shortage can occur under severe stress (violent emotions, pollution, fatigue, extreme sports), alcoholism or smoking (a cigarette destroys 25 mg of vitamin C), but also with regular use of aspirin. In fact, it prevents the body from absorbing vitamin C.

Beware of one too much vitamin C deficiency can cause a very old disease, scurvy. Even if she is now wiped out because we know the reason, sometimes she goes back to people in need. Its symptoms range from fatigue to tooth loss, gingival pus, in the worst case death.

Source:

  • Vitamins and trace elements for mannequinsAnne-Marie Narboni, First editions (2022).

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