Which vegetables and fruits contain more vitamin C? Vitamin C (ascorbic acid): what is it for and what foods it is found in

For normal functioning of the body, a person needs vitamins, minerals and other useful components. Vitamins A, B, C, D affect all human systems and organs. Their deficiency causes the development of diseases, as well as an excess. Each vitamin has its own daily norm. The source of vitamins can be drugs that are sold in pharmacies, but it is still better to get them from nature, that is, from food.

Vitamin C

One of the most necessary and important vitamins for human health is which is also known as ascorbic acid, "ascorbic acid". A drug with the same name can be found in any pharmacy, but you can also replenish its reserves with fruits, vegetables and other foods.

Vitamin C is organic matter, an important component healthy eating person. It has the ability to influence almost all vital functions of the body. During the first two months of life, the human body synthesizes vitamin C on its own. Ascorbic acid strengthens the immune system, fights viruses and bacteria, helps prevent various kinds of diseases, prolongs the youth of the body, and this is not the whole list of its effects.

Effect of vitamin C on the body

Vitamin C (ascorbic acid) has wide range effects on the body. It improves immunity, takes part in the formation of antibodies and in normalizing the metabolism of fats, proteins, carbohydrates, and increasing the supply of glycogen in the liver. Ascorbic acid helps increase blood flow and heart rate, reducing blood pressure, expansion of capillaries and arterioles.

Vitamin C is involved in large quantities biological processes. Thus, it affects the synthesis of collagen, a protein that forms connective tissue that cements the intercellular space. The main functions of collagen include protection blood vessels, organs, muscles, joints, bones, formation of skin, bones, ligaments, teeth. He acts as protective barrier against infections, diseases, promotes healing of bruises, fractures, wounds.

For immune system Vitamin C is very important as it supports the functioning of white blood cells and the production of antibodies. It also promotes the formation of interferon (a substance with anticancer and antiviral effects). Vitamin C, due to its antioxidant properties, protects against negative impact antioxidants, helps prevent symptoms of aging, heart disease and cancer. In addition, ascorbic acid has a positive effect on the functioning of the cardiovascular, nervous, endocrine and other systems.

Vitamin C and hair

The lack of ascorbic acid in the body affects not only the condition, but also the appearance person. Vitamin C has been found to be very beneficial for hair. Since it is responsible for blood circulation in the scalp, it ensures proper nutrition to the hair follicles. Vitamin C is recommended for those who suffer from dandruff, split ends, dry hair, thinness and brittleness.

If you find a problem with your hair, do not rush to immediately run to the pharmacy or cosmetic store for a super mask or balm, but include it in your daily ration more fresh vegetables, citrus fruits, berries, which contain sufficient vitamin C. They will bring much more benefits for the body and hair than chemicals.

Vitamin C for children

The taste of sweet “ascorbic acid” has been familiar to us since childhood. After all, it is children who need vitamins the most. Their body is forming, growing, developing, so you need to provide your child with everything necessary for him to grow up healthy. Proper nutrition V childhood- the key to the health of the body in the future. Every parent should ensure that their child gives preference to vegetables and fruits over chips, crackers and buns.

One of the most important components children's diet must have C-vitamin. It helps to increase the body's protective functions and improves immunity, which is so necessary for children. A lack of this vitamin in the body can lead to bleeding gums, general weakness body and poor wound healing.

Daily value of vitamin C

The daily requirement of the human body for vitamin C is not the same for everyone and depends on several factors: the availability bad habits, breastfeeding or pregnancy status, work performed, gender, age. Experts provide average figures for the statistical average healthy person: 500-1500 mg per day - therapeutic norm and 60-100 mg daily is the physiological need of the body.

The need for vitamin C increases toxic effects, fever, stress, illness, hot climate, Daily requirement Vitamin C increases contraception. The norm depends on age - than older man, the larger it is. For example, the requirement for an infant is 30 mg, and for an elderly person - 60 mg. The daily intake increases during pregnancy (70 mg) and lactation (95 mg).

Signs of vitamin C deficiency in the body

Statistics show that it is children of preschool and school age suffer from a lack of vitamins that are necessary for their normal growth and development. A lack of vitamin C was found in 90% of children (the study was conducted). In the bodies of those children who were in the hospital, a deficiency of ascorbic acid was found in 60-70%.

Vitamin C deficiency increases in the winter-spring period, which entails a decrease in immunity and an increased possibility of developing gastrointestinal or respiratory diseases. Deficiency can be exogenous or endogenous. In the first case, there is little vitamin in food, in the second, the vitamin is poorly absorbed. Long-term vitamin deficiency can lead to the development of hypovitaminosis. Vitamin C deficiency in the body can manifest itself the following symptoms: depression, joint pain, irritability, dry skin, hair loss, lethargy, tooth loss and bleeding gums, poor healing wound

For normal functioning The human body needs to eat properly and in a balanced manner. Daily ration a person should include vitamin C. What foods contain it and how much should you eat to replenish the norm? Firstly, significant amount Vitamin C foods contain plant origin. These are berries (strawberries, sea buckthorn, rowan, rose hips), fruits (citrus fruits, persimmons, peaches, apples, apricots), vegetables (Brussels sprouts, bell pepper, broccoli, jacket potatoes). Animal products contain vitamin C in small quantities. These are mainly the kidneys, adrenal glands, and liver of animals.

There are a number of herbs that contain vitamin C in sufficient doses. Foods should be eaten every day and preferably in unprocessed form. After all, biochemical processing, storage and heat treatment contribute to the destruction of a large part of the vitamin. Every person who cares about their health needs to know what benefits vitamin C brings, what foods contain it and how to prevent its deficiency.

Ascorbic acid. A drug

Vitamin C is found in many medications. These are tablets "Vitamin C", "Citravit", "Tselascon", "Vitamin C" in ampoules. One of the most common is “Ascorbic acid” in tablets. In addition to being healthy, it is also very tasty, so children happily take the pills. The drug promotes the formation of intracellular collagen, strengthening the structure of the walls of capillaries, bones and teeth. The drug "Ascorbic acid" is vitamin C itself. Products cannot always fully provide the body with it.

The product takes part in the processes of cellular respiration, iron metabolism, protein and lipid synthesis, carbohydrate metabolism, tyrosine metabolism, and redox reactions. The use of "Ascorbic acid" reduces the body's need for pantothenic vitamins A, E, B. The vitamin C content in the preparation is close to 100%.

Indications

People who long time suffer from a lack of vitamin C in the body, they may be prescribed certain drugs. As a rule, tablets are available containing 250 mg of ascorbic acid or 1000 mg (indicated only for the treatment of hypovitaminosis).

Tablets 250 mg are indicated for increased mental and physical activity, during pregnancy (especially multiple pregnancy, against the background of drug or nicotine addiction), after illness, to strengthen the immune system, when colds. A large number of people take vitamin C to prevent or treat vitamin deficiency or hypovitaminosis.

Side effects

Vitamin C is essential for the normal functioning of the body, but some patients may experience problems when taking it. side effects, which is determined by the individual characteristics of the organism, joint reception with others medicines, the presence of certain diseases.

Vitamin C, reviews of which are mostly positive, can cause negative reactions. Long-term use the drug in large doses can cause insomnia, increased excitability CNS, headache. Digestive system may react with vomiting, nausea, diarrhea, ulceration of the gastrointestinal mucosa, hyperacid gastritis, irritation of the gastrointestinal mucosa.

The patient may develop glycosuria, hyperglycemia, moderate pollakiuria, nephrolithiasis, decreased capillary permeability, skin hyperemia, skin rash, leukocytosis, thrombocytosis, impaired copper and zinc metabolism.

Overdose

Human body may suffer not only from vitamin C deficiency, but also from its excess. This condition is usually called hypervitaminosis; it occurs when the patient has a great desire to improve his health by excessive consumption of this vitamin. There are often situations when a person, unaware of the danger, combines products containing sufficient quantity vitamin, with the drug "Ascorbic acid".

The maximum daily intake should not exceed 90 mg for an adult. In order to circumvent the consequences, you need to become familiar with the symptoms of hypervitaminosis. The first thing that comes up is constant dizziness and nausea, vomiting, abdominal cramps. Further, problems with the heart, kidneys, gallbladder. Consuming large amounts of vitamin C is accompanied by heartburn, indigestion, fatigue, and allergic reactions.

Everything is good in moderation. Vitamin C, the price of which starts from 100 rubles, is beneficial for the body only if taken correctly. Before starting the appointment, it is recommended to visit the clinic, the doctor will prescribe the right drug and dosage for each specific case.

It is a water-soluble nutrient. It is not stored in the body in large quantities; excess is excreted in the urine. Therefore, it is important to include ascorbic acid in your diet daily.

Vitamin C is important for growth and repair of bones, teeth, skin and other tissues. In addition, it performs many other functions in the body:

• Increases iron absorption from plant foods.
• Helps prevent cell damage, reduce the risk of developing cancer and other chronic diseases.
• Protects the body from infections by improving the functioning of the immune system.

Most people get enough ascorbic acid by following healthy diet nutrition. Men need to consume 75 mg per day, women - 65 mg, you can find out more in the article.

What foods contain vitamin C?

There are two products with the highest concentrations - kakadu plum (Australia) and myrciaria (camu camu berry) (Amazon basin) - however, they are extremely rare outside these areas.

Since vitamin C is very abundant in flora, it is impossible to list all the products containing it. But we can identify the most famous and important sources ascorbic acid.

Citrus:

• oranges;
• lemons;
• lime;
• grapefruit;
• tangerines.

Tropical Fruits:

• kiwi;
• a pineapple;
• mango;
• papaya;
• passion fruit.

Melon crops:

• melons, including cantaloupe;
• watermelons.

• Goji berries;
• loganberry;
• gooseberry;
• strawberry;
• elder;
• blueberry;
• raspberries.

Onion family:

• onion;
• garlic;
• leek;
• shallot.

Other vegetables and fruits:

Seaweed:

• spirulina;
• chlorella.

Some animal organs:

• beef, veal, pork, chicken and lamb liver;
• heart, tongue and brain of lamb.

Seafood:

• oysters;
• cod caviar

Dairy

• camel milk;
• goat milk;
• cow's milk

Ascorbic acid in products - table

The table below will provide information on the vitamin C content of foods and help you choose foods rich in this nutrient. The serving size corresponds to the daily dosage of ascorbic acid intake.

Products	Serving Size	Vitamin C in mg
VEGETABLES
Chilli
Parsley
Pepper (red, yellow), raw	125 ml (1/2 cup)
Peppers (red, green), cooked	125 ml (1/2 cup)
Broccoli, raw	125 ml (1/2 cup)
Brussels sprouts, raw	125 ml (1/2 cup)
Green pepper, raw	125 ml (1/2 cup)
Broccoli, cooked	125 ml (1/2 cup)
Red cabbage, raw	250 ml (1 cup)
Brussels sprouts, cooked	125 ml (4 sprouts)
Kohlrabi, cooked	125 ml (1/2 cup)
Snow peas, cooked	125 ml (1/2 cup)
	125 ml (1/2 cup)
Green onions	125 ml (1/2 cup)
White cabbage, cooked	125 ml (1/2 cup)
Cauliflower, raw or cooked	125 ml (1/2 cup)
Kale	125 ml (1/2 cup)
Rapini (leaf broccoli)	125 ml (1/2 cup)
Potatoes with skin, cooked	1 medium potato
Chinese collard greens (bok choy)	125 ml (1/2 cup)
Sweet potatoes with skin, cooked	1 medium potato
Asparagus, frozen, cooked
Mamordica (balsamic pear)	125 ml (1/2 cup)
turnip leaves	125 ml (1/2 cup)
Snow peas, raw	125 ml (1/2 cup)
Collard greens, cooked	125 ml (1/2 cup)
Raw tomatoes	1 medium tomato
Tomato sauce, canned	125 ml (1/2 cup)
Stewed, canned tomatoes	125 ml (1/2 cup)
FRUITS
Acerola (Barbados cherry)
	1/2 fruit
	1 big fruit
Orange	1 medium orange
Lychee fruit	10 fruits
Strawberry	125 ml (1/2 cup)
	125 ml (1/2 cup)
Grapefruit, pink or red	125 ml (1/2 cup)
Clementine fruit
Cantaloupe	125 ml (1/2 cup)
	1/2 fruit
Anon fruit	125 ml (1/2 cup)
Mandarin	1 medium tangerine
	125 ml (1/2 cup)
Berries (raspberries, blueberries, blackberries)	125 ml (1/2 cup)
JUICES
Juice (orange, grapefruit, apple, pineapple, grape) with added vitamin C	125 ml (1/2 cup)
Fruit or vegetable smoothie	125 ml (1/2 cup)
Guava nectar	125 ml (1/2 cup)
MEAT
Veal liver
Beef liver
Pork liver

Foods rich in ascorbic acid (vitamin C) - practical recommendations for diet

1. Rosehip

This product is mainly used for making jams, jellies, syrups, herbal teas, wines, and marmalade. The content of vitamin C in 100 grams of rose hips is 426 mg, this is one of the best products, rich in this nutrient.

How to include it in the diet?

Rose hips can be added to tea, soup, ice cream or cake, or made into jam, jelly, and crackers.

2. Green chillies

Surprisingly, this product is extremely rich in vitamin C; 100 g of chili contains 242 mg of ascorbic acid. This is more than in lemon, orange and lime. Good news for those who love spicy food!

How to include it in the diet?

Some chopped green chillies can be added to a salad, curry or stew. The product can be pickled and used as a seasoning. If you have illnesses such as irritable bowel syndrome, inflammatory diseases intestines, stomach ulcer, had surgery on the intestines, you should not eat anything spicy, including green chilies.

3. Yellow bell pepper

100 grams of product contain 183 mg of vitamin C, and one large yellow pepper contains 341 mg of the nutrient. By consuming it, you can boost your immunity and make your dishes more vibrant.

How to include it in the diet?

Slices of yellow pepper can be added to salads and sandwiches; add cubes to pasta or use the product in Asian or Mexican cuisine. You can stuff the peppers with chopped mushrooms or chickpeas ( chickpeas legume family), or any vegetables to taste and bake, creating a very tasty and healthy dish.

4. Parsley

In that humble plant - high content vitamin C - 100 g - 172 mg. It not only adds taste and aroma, but also improves immunity.

How to include it in the diet?

Add chopped parsley to unsweetened pies, to morning vegetable smoothies, sprinkle it on salads, decorate vegetable stew. Or make a marinade to add a distinct, fresh flavor to meat or fish.

5. Red bell pepper

Did you know that 100 g of this product contains 100-140 mg of vitamin C? Red pepper has great taste and will make any dish visually attractive.

How to include it in the diet?

Its slices can be added to salads and sandwiches, and cooked as part of Asian and Mexican cuisine. It goes well with chicken or fish stew. For an extra dose of vitamin C, you can add it to your morning smoothie.

6. Kiwi

Kiwi or chinese gooseberry- delicious tropical fruit, rich in vitamin C - 100 g - 84 mg. It has a sweet and sour taste and a smooth texture. It is an excellent source of vitamin A, fiber, calcium, magnesium and potassium. Research also shows that kiwi helps you fall asleep faster and improves sleep quality.

How to include it in the diet?

Add kiwi to your morning smoothie or juice. Eat it for breakfast or as a snack. You can make a detox drink containing kiwi, cucumber and mint. If you are trying to lose weight, add it to other fruits and eat it for lunch.

7. Broccoli

100 g of this nutritious cruciferous vegetable contains 89.2 mg of vitamin C.

How to include it in the diet?

For breakfast in the morning, you can make an excellent smoothie out of it or stir-fry it with other vegetables. Try roasting broccoli with sweet potatoes/fish/chicken breast. You can make a casserole or pasta with this cabbage.

8. Brussels sprouts

These small green vegetables are not only rich in fiber and protein, but are also an excellent source of vitamin C - 85 mg per 100 g. They also contain significant amounts of vitamin A, vitamin K, folate, potassium, calcium and magnesium.

How to include it in the diet?

Make Brussels sprouts casserole. The product can be fried or baked with bacon and avocado. It is also added to soup or homemade pizza.

9. Cloves

Cloves are mainly used in Indian, Pakistani, and Malagasy cuisine. It adds flavor and life to many dishes. Has anti-inflammatory, antiviral and antiseptic properties, good for treating wisdom teeth pain. 100 g of product contains 80.8 mg of vitamin C, 1 teaspoon - 1.6 mg.

How to include it in the diet?

Season your curry with cloves, 1-2 cloves will add flavor to a plain bowl of rice. Add half a teaspoon of clove powder to your morning juice or smoothie.

10. Orange

It is most popular among citrus fruits and contains greatest number vitamin C - 60 - 80 mg.

How to include it in the diet?

You can simply eat the fruit or make juice; add Orange juice into a cake, make jam, syrup, etc. Add flavor and aroma to salads or sandwiches by including orange slices.

Based on materials

• https://www.dietitians.ca/your-health/nutrition-a-z/vitamins/food-sources-of-vitamin-c.aspx
• https://nuts.com/healthy-eating/vitamin-c
• http://www.stylecraze.com/articles/top-vitamin-c-rich-foods/#HighVitaminCFoodsList

The benefits of vitamin C on the human body cannot be overestimated. We need this substance like air and water. With its deficiency, extremely unpleasant and dangerous diseases, including scurvy. So that the body receives necessary substances, including ascorbic acid, you need to properly organize your diet and diet. Of course, during cold periods it is best to take vitamin complexes, but you shouldn’t give up foods containing vitamin C. So what foods contain vitamin C?

What foods contain vitamin C?

As you know, the most vitamin C is found in vegetables, fruits and berries. Some of these products exceed 100 grams, sometimes several times, read more!

For convenience of consideration, we will take the amount of ascorbic acid in mg per 100 grams of product.

In fact, the content of vitamin C in products has a very wide range: from 1 to 1500 mg per 100 g of product.

For example, with meat we practically do not get vitamin C: the content of ascorbic acid in products of animal origin is minimal - the same 1 gram that we mentioned just above. More ascorbic acid is found in beef, chicken and pork liver - about 33 mg. To provide the body with the necessary daily intake of vitamin C, you need to eat an unrealistically large amount of meat and meat products. By the way, some peoples of the Far North receive a sufficient portion of ascorbic acid from meat; due to the lack of vegetables and fruits, they are forced to eat mainly meat and fish in quantities that are unlikely to be tolerated by residents of the European side of Russia. True, northern peoples have the opportunity to feast on unpretentious berries of cranberries, lingonberries, blueberries, bearberries, and cloudberries, which contain the daily requirement of ascorbic acid.

Which vegetables and fruits have a lot of vitamin C?

Fruits are very rich in vitamin C, but many vegetables are ahead of them in terms of its content in their composition. Guava is the leader in the amount of vitamin C per 100 grams of fruit: 230 mg. The daily requirement of ascorbic acid for children (45 mg) contains 100 grams of kiwi, pineapple, melon, papaya, apples, mango.

But the berries, which are very common in our country, are much richer in vitamin C. Sea buckthorn and black currant contain 200 mg each, which is the approximate norm for pregnant and lactating women, and people of both sexes who have a cold.

Is lemon the richest food in vitamin C?

There is an opinion that the most ascorbic acid is found in lemons and oranges. But this is nothing more than a delusion. Despite the fact that tea with lemon is very beneficial for our body, citrus fruits are not record holders for the content of “ascorbic acid” in their composition. You could even say that in the list of foods that contain vitamin C, citrus fruits are almost at the tail end. Of course, there are products containing much less ascorbic acid in their composition than is contained in lemon, in some products this vitamin and is completely absent. But the fact remains: 100 grams of lemon contains about 45 mg of ascorbic acid (with the average daily requirement for a person being 70 grams). In addition, it is rare to eat a whole lemon like an apple. Most often, we put a small slice of this fruit in tea, therefore, the dose of vitamin C entering our body with lemon is very small. In this sense, even oranges are healthier. In them more content ascorbic acid - 65 mg, which is the daily requirement ordinary person. We recommend reading the article linked above to find out what the daily value for an adult is, depending on a number of factors.

But the leader in the content of ascorbic acid in the composition is rose hips, or more precisely, the fruits of this plant. Moreover, dried fruits contain as much as 1500 mg of vitamin C, and fresh ones - 700 mg. Therefore, rosehip is very useful for colds, for increasing immunity, for healthy skin, hair, nails and most different systems human body.

Vegetables and mushrooms containing vitamin C

The list of vegetables containing large quantities of vitamin C is much wider than the similar list of fruits. This includes peppers (hot, red, sweet), and Brussels sprouts, white cabbage, broccoli, cauliflower, even pickled, and lettuce, and greens. These products contain daily norm ascorbic acid for an adult. The record holder on this list is all types of peppers - they contain 200 mg of vitamin each. Therefore, during the cold season, they will be especially useful. fresh salads with a lot of pepper.

Mushrooms also contain a lot of vitamin C, and in the dried form of this product there is more ascorbic acid than in the fresh form.

Table of foods containing vitamin C

The list of foods containing vitamin C is endless. For convenience, we will provide a table displaying this data in a convenient ascending order.

Product	Vitamin C mg/100 g
Meat	0,1-1
Seafood	1,3
Milk, cottage cheese, River fish	2
Cheese	2-3
Sea fish	2-3
Peanuts, pistachios	5
Watermelon, carrots, cucumbers, grapes, eggplant, pear	5
Beef kidneys, avocado, pomegranate	10
Peaches, bananas, beets, plums, boletus, onions	10
Cherries, sweet cherries, cherry plums, honey mushrooms, lettuce, zucchini	15
Potatoes, lingonberries, quince	20
Radishes, green beans, asparagus	20
Pork liver	21
Chicken liver	25
Radish, red tomato	25
Green pea	25
White sauerkraut, patison	26
Apples, porcini mushrooms, rutabaga, garlic, mango	30
Fresh White cabbage, chanterelles, leeks	36
Tangerines, green onions	30
Beef liver	33
Melon	40
Lemon, grapefruit, strawberry	40-45
Red cabbage, spinach, pineapple	50
Red and white currants	50
Sorrel, cranberry, strawberry	30-50
Orange, kohlrabi, papaya, pomelo	50
Green onion	60
Cauliflower, rowan	70
Longan	80
Broccoli	90
Dill, kiwi	100
Brussels sprouts, horseradish	120
Sweet bell pepper	140
Dried white mushrooms, cloudberries	150
Parsley	166
Black currant	190
Sea ​​buckthorn	200-500
Dried boletus	220
Red pepper (sweet and hot)	250
Chilli	220
Guava	230
Cilantro	500
Fresh rosehip	500-700
Dried rosehip	1200-1500

When compiling your diet based on a list of foods containing a lot of vitamin C, remember: an overdose of ascorbic acid is no less dangerous than its deficiency. True, in order to regularly receive huge doses of ascorbic acid from foods, you need to eat a lot of rose hips, peppers and herbs combined.

Vitamin C (L-isomer of ascorbic acid) is a water-soluble biologically active organic compound, related to glucose.

Ascorbic acid gets its name from the Latin “scorbutus” (scurvy). Back in the 18th century, long before the discovery of vitamins, it was found that citrus juice contained a certain substance that prevented the development of scurvy in sailors during a long voyage. It is known that scurvy is a disease caused by a severe lack of vitamin C in food (vitaminosis).

What functions does vitamin C perform in the body?

Vitamin C is one of the most effective antioxidants; it protects body cells from harmful effects free radicals. Ascorbic acid is a participant in the process of biosynthesis of collagen and its precursor - substances that are necessary for the formation of complete bone and connective tissue. It is needed for normal hematopoiesis and the production of catecholamines and steroid compounds in the body. Vitamin C is able to regulate blood clotting and normalize the permeability of the walls of small blood vessels. It can prevent the development of hypersensitivity reactions (allergy) and reduce the severity of the inflammatory process.

Ascorbic acid is necessary for humans to protect their body from negative consequences impact. It has been established that the concentration of ascorbic acid salts in the “stress hormones” secreted by the adrenal glands is very high.

Under the influence of this vitamin, it is strengthened and recovery processes are activated.

Important: there is reason to believe that vitamin C is an important factor in, in particular - malignant tumors organs digestive tract, urinary and reproductive systems.

Ascorbic acid accelerates the process of elimination from the body heavy metals and their connections.

Vitamin C prevents the oxidation of cholesterol and its deposition on vascular walls, thus providing an antiatherosclerotic effect. Its sufficient content increases the stability of other vitamins - A, E and B compounds.

The compound does not have the property of being deposited and is not synthesized in the body, and therefore a person must constantly receive it from the outside through the diet (with food and drinks).

Natural sources of this compound are many vegetables and fruits. Animal products contain very little vitamin C.

Since ascorbic acid is water-soluble and loses stability when heated, it is lost during cooking (thermal) processing. most of this is vital important vitamin. It is advisable to consume vegetables and fruits containing it raw.

Animal sources:

• beef and pork liver;
• animal kidneys and adrenal glands;
• mare's milk;
• goat milk.

Plant sources:

• leafy greens ( , );
• horseradish;
• onions (green and onions);
• citrus fruits (oranges, etc.);
• cabbage (any variety);
• sweet pepper ("Bulgarian" and hot cayenne);
• tomatoes;
• potatoes (only baked in their skins);
• green pea;
• apples;
• currant;
• peaches;
• apricots (including dried apricots);

note:the content of “ascorbic acid” is very high in the fruits of rowan, rose hips and. Vitamin drinks of them allow you to cope with seasonal (winter-spring) hypovitaminosis.

Plants that can be used to prepare vitamin infusions:

• burdock (root);
• pepper;
• plantain;
• yarrow;
• pine needles;
• raspberry (leaves);
• violet (leaves;
• fennel (seeds);
• nettle.

Sufficiently long storage of products and biochemical processing negatively affect the level of vitamin C in food products. One of the few exceptions is dried fruits rose hips, in which up to 1 year or more is preserved exclusively high concentration ascorbic acid (up to 0.2%). Rose hips contain many other useful substances– vitamins K, P, tannins, sugars, etc. Syrup is made from the fruits (it can be purchased at the pharmacy), which will help you easily overcome hypovitaminosis.

Important:Of all the dishes that have undergone heat treatment, the “record holder” for the amount of preserved vitamin C is boiled white cabbage. When cooked for 1 hour (no more!) 50% of the “ascorbic acid” remains in it (relative to the initial level). Approximately the same amount of vitamin is retained in freshly prepared potato soup.

Vitamin C intake standards

An increased amount of “ascorbic acid” is required by patients, as well as those who take medications, etc.

Important:It has been found that the need for vitamin C increases significantly in people suffering from nicotine addiction; in addition, tobacco combustion products impair digestibility useful connection. Smokers, as well as those who regularly consume alcohol, are recommended to consume 20-40% more vitamin C.

It is recommended that meat lovers consume a lot of vitamin C. This is necessary to reduce negative impact nitrogenous compounds, present in large quantities in muscle tissue animals. Special attention It is worth paying attention to this vitamin for those who prefer meat in the form of sausages and smoked meats. As one of the preservatives in the manufacture of such products, the nitrogen-containing compound saltpeter is often used, which can be converted in the stomach into nitrosamines that provoke development.

The daily value depends on a number of factors, including:

• climate;
• environmental situation in the region;
• occupational hazards;
• smoking (including passive smoking);
• alcohol consumption;
• age;
• pregnancy;
• lactation.

Note: Studies have shown that in hot or very cold climates a person needs on average 30-50% more ascorbic acid.

The average adult needs to consume 60-100 mg of vitamin C per day. If ascorbic acid preparations are prescribed as part of complex therapy diseases, normal daily dosage- from 500 to 1500 mg.

During pregnancy, women need to consume at least 75 mg, and during breastfeeding– at least 90 mg of vitamin C.

Infants from birth to six months of age require 30 mg, and babies from 6 months to 1 year - 35 mg of vitamin C per day. Children from 1 to 3 years old require 40 mg, and from 4 to 10 years old - 45 mg daily.

Features of taking vitamin C

It is advisable to divide the recommended daily dose for several techniques, i.e., use the principle “ fractional meals" The human body quickly uses up water-soluble vitamins and quickly excretes the “excess” in the urine. Thus, it is much better to maintain a constant concentration of ascorbic acid by taking medications or consuming fruits and vegetables in small portions throughout the day.

Hypovitaminosis of vitamin C was detected in 60-80% of children of preschool and primary school age. Almost identical data were obtained from studies conducted in various regions of the Russian Federation.

Important : the deficiency of this compound is especially pronounced in winter and spring, when there are few fresh vegetables and fruits in stores, and in those plant products, which are sold year-round, there is much less ascorbic acid than in freshly picked ones.

Hypovitaminosis leads to a decrease in immunity, as a result of which the frequency of respiratory and gastrointestinal infections increases (by 25-40%). Due to a decrease in the phagocytic activity of leukocytes towards foreign bacterial agents, diseases are much more severe.

The causes of hypovitaminosis can be divided into endo- and exogenous.

Internal causes are impaired absorption and ability to assimilate ascorbic acid.

The external reason is a long-term lack of vitamin intake from food.

With a deficiency of vitamin C, the following clinical manifestations of hypovitaminosis may occur:

• increased bleeding of gums;
• pathological mobility and loss of teeth;
• easy occurrence of hematomas;
• impaired regeneration (slow healing of cuts and scratches);
• lethargy and decreased muscle tone;
• alopecia (hair loss);
• dry skin;
• increased irritability;
• decreased pain threshold;
• arthralgia;
• general discomfort;

note : teeth may become loose and fall out as resorption occurs bone tissue alveoli (dental sockets), and insufficient collagen synthesis leads to weakening of the fibers of the periapical ligaments.Bruises on the body form almost spontaneously due to the fragility of the capillary walls.

Indications for starting to take higher doses of vitamin C

Indications for taking ascorbic acid in the form of drugs are:

• prevention of hypovitaminosis;
• treatment of hypo- and vitamin deficiency;
• pregnancy period;
• breast-feeding;
• active growth;
• frequent psycho-emotional;
• significant physical activity;
• general ;
• the period of convalescence after illness (to strengthen the immune system, accelerate recovery and restore the body);
• bleeding gums;
• nosebleeds;
• intoxication;
• infections (including);
• liver pathologies;
• slow healing of wounds and fractures;
• general dystrophy.

Important:in rare cases when taking higher doses Vitamin C may cause hypersensitivity reactions (allergy).

For preventive purposes, it is recommended to take 0.25 g of vitamin C with meals (the frequency of administration is 4 times a day). When cold symptoms appear in the first 4 days from the onset of the disease, you need to consume 4 g of ascorbic acid per day. Then the dose can be gradually reduced to 3, and then to 1-2 g per day.

Hypervitaminosis

In most cases, the body tolerates even very high doses of this biologically active compound, but the development of diarrhea is possible.

When taken in parallel with drugs salicylic acid Vitamin C can trigger the development of and. It is advisable to consume it in the form of calcium ascorbate, which has a neutral pH.

In patients with genetically determined glucose-6-phosphate dehydrogenase deficiency large doses ascorbic acid can lead to the destruction of red blood cells, which can lead to serious complications.

Large doses of vitamin C reduce the absorption of B12.

Contraindications for use " loading doses"are diabetes, increased blood clotting, and a tendency to.

Important:Long-term course treatment with vitamin C preparations can cause inhibition of insulin production by the pancreas.

In Edinburgh in the 18th century, a medical student discovered that citrus fruits were effective in treating scurvy. Only 2 centuries later they found out that the substance that treats the painful disease is ascorbic acid or vitamin C. It was possible to synthesize it only in 1928 from.

Vitamin C (ascorbic acid) is a water-soluble vitamin. Vitamin C is important for the growth and restoration of tissue cells, gums, blood vessels, bones and teeth, promotes absorption by the body, accelerates recovery (calorizer). Its benefits and value are very great for protection against infections. It acts as a stimulator for the launch of immune processes.

As food additives denoted as .

Ascorbic acid is an organic compound related to glucose in the form of a white crystalline powder with a sour taste. Performs biological functions reducing agent and coenzyme of some metabolic processes, is an antioxidant.

Vitamin C is easily destroyed by cooking foods, light and smog.

Loss of vitamin C can occur due to improper food processing and long-term storage of prepared foods. food products. The preservation of vitamin C is ensured by proper cooking vegetables and fruits. Vegetables should not be left peeled and cut in the air for a long time; when cooking, they should be placed in boiling water immediately after peeling. Frozen vegetables should be immersed in boiling water, as slow thawing increases the loss of vitamin C.

With hypovitaminosis (deficiency) C, the following symptoms appear: heart weakness, fatigue, shortness of breath, decreased resistance to various diseases(calorizer). In childhood, ossification processes are delayed.

With an acute deficiency of vitamin C, scurvy develops.

Scurvy is characterized by: swelling and bleeding of the gums, loosening and loss of teeth, frequent colds, varicose veins veins, hemorrhoids, excess weight, increased fatigue, irritability, poor concentration, depression, insomnia, early formation of wrinkles, hair loss, blurred vision, hemorrhages in muscles, skin, joints.

Excess vitamin C in the body

Vitamin C is considered safe even in large quantities, as the body easily eliminates unused vitamin residues.

But still overuse vitamin C can lead to.