| |
The virtues of "Blackcurrant"
|
| |
|
| |
|
|
| |
| |
The virtues of blackcurrants
|
| |
Vitamin C
|
|
| |
-
Properties
Vitamin C is necessary for the synthesis of blood vessels and muscles. It favours the absorption of the iron present in food. It plays a part in several hormonal mechanisms. It also important for the elimination of toxic substances. Finally, it has anti-oxidant properties, i.e. it limits the harmful effects of the free radicals.
-
What if I am lacking in vitamin C?
Vitamin C deficiency may lower resistance to infections. Serious deficiency leads to an illness called scurvy: extreme fatigue, pains, gum disease. In the past, this illness was often to be found on board ships: the sailors did not eat enough fresh fruit and vegetables for long months at a time and did not receive enough vitamin C.
Recommended vitamin C intake per day
|
Recommended vitamin C intake per day
|
|
Infants
|
50 mg
|
|
Child aged 1 - 3
|
65 mg
|
|
Child aged 4 - 6
|
75 mg
|
|
Child aged 7 - 9
|
90 mg
|
|
Child aged 10 - 12
|
100 mg
|
|
Adolescents (male) aged 13 - 15
|
110 mg
|
|
Adolescents (female) aged 13 - 15
|
110 mg
|
|
Adolescents (male) aged 15 - 19
|
110 mg
|
|
Adolescents (female) aged 15 - 19
|
110 mg
|
|
Adult (male)
|
110 mg
|
|
Adult (female)
|
110 mg
|
|
Persons aged + 75
|
120 mg
|
|
Pregnant woman
|
120 mg
|
|
Nursing woman
|
130 mg
|
Source : Recommended nutrient intake for the French population, Agence Française de Sécurité Sanitaire des Aliments, 3e édition, Ed. Tec & Doc.
- Fibres
There are several sorts of fibres:
water-soluble fibres:
pectins and mucilages that form gel-like substances when in contact with water.
Water-insoluble fibres:
cellulose, hemicelluloses, lignins. These are found in the membranes of vegetal cells (vegetables, legumes, fruits, cereal grains, etc…).
They are not attacked by human digestive enzymes. Due to their water retaining properties, they increase the volume of motions, accelerate the transit and stimulate the contractions of the intestine that allow the progression of food, thus reducing the risk of constipation.
They also have a positive effect on satiety, delay the feeling of hunger and limit the risk of over-eating, which helps prevent obesity.
Food rich in fibres also contributes towards reducing the level of blood cholesterol and avoiding coronary diseases by preventing the deposit of fats, and also the risk of gallstones.
Our food often falls short of the recommended fibre intake of 25 to 30 g per day.
-
Anthocyans
Anthocyans or anthocyanines (from the Greek anthos = flower, kyáneos = purple) are natural water-soluble pigments ranging from red to blue within the visible spectrum. They belong to the category of compounds known as flavonoids.
These are coloured water-soluble pigments contained in flowers, fruits and sometimes in plant leaves, intended to protect them from the harmful radiance of the sun and to draw the attention of the pollinating insects or, on the contrary, to design dissuasive forms to keep off predators.
Thanks to their ‘vitamin P’ property, they reduce the permeability of capillary vessels and strengthen their resistance (arteries, veins, capillaries, lymphatic). They offer protection against the free radicals (antioxidant), trap or destroy these particles, dangerous for the health of the cells (an excess of free radicals is one of the main causes of cancer), fight against the alteration of the collagen fibres, consequently slowing down their ageing process and allowing the “tonus” of the tissues to be maintained. Their antioxidant content also reinforces the immune defence system.
They are also anti-inflammatory, anti-allergic, protective of the liver, antispasmodic and diuretic.
They have a protective effect against cancer in general, but in particular against cancers of the upper aerodigestive tract, stomach, lungs, colon and rectum.
|
|
|
|
| |
| |
|
