For the normal functioning of the body, a person needs to saturate it with proteins, fats, carbohydrates, amino acids, and, of course, vitamins every day. Vitamins, in particular vitamin C, are involved in all vital important processes, provide us with strong immunity and give us energy. Separately, the Eco-life website stops at the products with the most vitamin C, since this is one of critical components healthy eating a person, the absence of which can lead to significant problems in the work of internal organs and body systems.

At the same time, taking vitamin C tablets is often at least unreasonable. Indeed, in some cases there is a need to purchase ascorbic acid, however, it is this vitamin that is easiest to “get” from food - it is found in many foods and in considerable quantities, so it will not be difficult to replenish the reserves of this vitamin if desired.

Vitamin C performs several important functions at once:

• Its participation is necessary for the production of certain hormones;
• It is necessary for the synthesis of immune cells, which is especially important during periods colds;
• In addition, vitamin C is a powerful antioxidant that prevents the formation of free radicals, and therefore preserves our beauty and youth.

The body's daily requirement for this element is 70-100 mg. At the same time, our body is not able to synthesize it on its own. Therefore, we need to replenish our vitamin C stores every day so that we do not experience a lack of it. To do this, it is important to know which products contain maximum amount of this substance, and how much it will take to eat it per day in order to fully provide the body important vitamin WITH.

Where is the most vitamin C?

• Rosehip is in the leading positions. In 100 gr. This vitamin C product contains approximately 650mg. It can be consumed fresh or dried, while it must be remembered that compotes and decoctions of vitamin C are slightly less than in rose hips that have not been thermally processed.
• Red pepper contains significantly less vitamin C - 250 mg per 100 g. product.
• Sea buckthorn and blackcurrant. Here vitamin C is already 200 mg. For 100 gr. product.
• Green pepper and parsley contain 150 mg. per 100 gr. product in each.
• Fresh dill is able to enrich our body with 100 mg. vitamin C, if you eat 100 gr. this seasoning.
• In addition, in the list of foods in which vitamin C is the most, there are strawberries, cabbage (white and cauliflower), and, of course, citrus fruits - 60-70 mg each. per 100 gr. product.

Of course, we mean seasonal vegetables grown in vivo. Winter "wax" vegetables and greenhouse greens are not our option.

V winter period, when fresh vegetables and greenery cannot be found in any domestic garden, plants such as:

• Sea buckthorn. It is harvested just in the first severe frosts, and harvested for the winter in the form of jam, juice and even wine. Nai large quantity vitamins are preserved if these berries are simply rubbed with sugar and frozen. In 100 gr. product content of vitamin C corresponds to 200 mg.
• Kiwi. It is during our winter in hot countries that sweet kiwis ripen. Even 1 fruit will be enough to replenish the daily intake of vitamin C. Here, this element contains up to 92 mg per 100 g of product.
• Sauerkraut - great way save vitamin C in winter. Here it is in 100 gr. can be found up to 30mg.
  Ginger can help increase the amount of vitamin C in the body. Its content in 100 g of the product is up to 12 mg

At the same time, in order to get all the vitamin C from the products, it should not be stored for a long time and processed thermally.

Any of listed products you can eat in unlimited quantities, the oversaturation of the body with vitamin C will not happen - all the “excess” will leave the body along with urine.

For whom is vitamin C especially important?

Of course, each of us needs vitamin C, but there is a group of people who have a slightly higher need for this element than everyone else, and therefore they will have to consume foods that contain the most vitamin C in increased doses (if they of course, they will not give up their bad habits).

This category includes people who regularly smoke a pack of cigarettes (or more) per day. In such an organism, the process of assimilation of vitamin C is much worse, and the cells “get” only 20% of the standard norm.

The same applies to those who abuse alcoholic drinks. First of all, the liver suffers in such an organism, and there is a direct relationship between the amount of vitamin C and the rate of alcohol removal from the blood.

Patients with diabetes and cardiovascular diseases should additionally receive vitamin C as part of multivitamin complexes. This is necessary, since the process of saturation of cells with vitamin C in such organisms is much worse.

Old rusty water pipes (the vast majority of our citizens) can also act as a reason to increase the daily intake of foods in which vitamin C is the most. In the water that enters our homes through these pipes, the harmful element cadmium is formed. Ascorbic acid is able to neutralize its action and protect our body.

Fears, emotions and stress also have a detrimental effect on the content of vitamin C in the human body. So, if you always perceive any information too emotionally, carry a small plate of fruits and vegetables with you)

Without a doubt, vitamin C is a very important element for us, and it is simply necessary to maintain its amount in the body at the proper level. Moreover, all products rich in ascorbic acid are absolutely available and familiar to us.

____________
Svetlana Frantseva "Foods with the most vitamin C" especially for the Eco-life website.

The standard well-known version of small sour-pleasant tablets of ascorbic acid, in people who grew up in the post-Soviet space, is still associated with the taste of childhood.

It is about this vitamin that we can safely say: both pleasant and useful.

The role and importance of ascorbic acid

Around the end of the 1920s, active experiments began to study vitamin C. Almost immediately, the result of what a deficiency of ascorbic acid in the body leads to became obvious. Initially, great expectations were placed on the effectiveness of this powder.

Did you know? The beginning of understanding the benefits of ascorbic acid was laid in the XVIII century, in Edinburgh by a medical student. General observations showed that citrus fruits were especially effective in the treatment of scurvy. Only after 200 years did it become clear to scientists which substance in citrus plants is the healing one. This substance turned out to be vitamin C.

Then, in the 1970s, there was a period not of overestimating the importance, but of exaggerating the recommended amount of vitamins. The considered optimal doses were too high, which naturally led to problems.

So far, it has been carried out a large number of research that helps to have an objective view of acid and, of course, reveals different facets of its impact on human health.
Ascorbic acid is a water-soluble drug, so it does not linger inside the body, which means that its amount must be regularly replenished. It is also susceptible to the damaging effects of high temperatures, so this processing method is undesirable.

Ascorbic acid tends to restore oxidative processes, as it is quite powerful antioxidant. It protects the body from the effects of bacteria and various viral infections; strengthens the immune system, normalizes the blood coagulation system, as well as the endocrine and nervous systems of a person; helps to speed up the process of getting out of various colds; promotes the absorption of iron, protein and some other important elements and for a person; synthesizes hormones; restores function thyroid gland and pancreas.

Turns bad cholesterol into bile acids, so necessary for humans; removes from the body toxic substances(mercury, lead), i.e. lowers intoxication; is extremely important for growth, formation of tissue and bone cells, teeth, nails. Is prevention cancer and atherosclerosis. Increases stress resistance.

Daily rate

Measure is good in any, even good deeds. The same is true about the amount of consumption of any vitamins, including ascorbic acid. Depending on who and for what decided to use the drug, it will also depend on how much of this preventive medicine a person should use.

Increased need for the drug - in the elderly and people who smoke, since the above factors significantly lower the level of acid in the body.

For adults

In men and women, the daily rate of the drug is the same: 70-90 mg / day. The calculation is standard regardless of age or weight.

For kids

The daily requirement of children for a vitamin will depend, first of all, on the age of the child. The recommended dose of the drug for children: up to 6 months - 30 mg; up to 12 months - 35 mg; 1-3 years - 40 mg; 4-10 years - 45 mg; 11-14 years - 50 mg.

For pregnant

The dose of the drug during pregnancy and lactation will be different. For pregnant women, the recommended rate is 95 mg; during breastfeeding - 120 mg.

For athletes

Under certain factors, the need for an acid supply increases. Such factors can be stress, climate changes, as well as sports training and muscle loads.

During the period of planned classes, the daily dose of the drug is 150-200 mg. 2-3 days before and after the competition period, the dose should be increased to 200-300 mg.

Important! The intake of the daily dose should be divided into several parts, since the vitamin is consumed quite quickly. It is more rational to practice a gradual replenishment of the vitamin than a single intake of a large dose.

What foods contain the most

Widespread vitamin C in food available to humans today. Although its main sources are greens, fruits and vegetables, it is still found in other plants.

Below is a list of where and how much this vitamin can be found in nature. The amount of substance in products is shown per 100 g.

It is the rosehip that holds the record for the amount of vitamin C., thereby ahead of the lemon that is firmly planted in our perception.

Depending on the variety of this medicinal plant the amount of ascorbic acid will also vary. The maximum percentage of the vitamin was found in the form of Begger's rosehip - from 7 to 20% (the reason for such a significant difference is the difference in the size of the bushes).

Did you know? As early as the 17th century, rose hips were used in Russia to treat soldiers wounded in the war with the Turks. To heal wounds, bandages soaked in a decoction of petals were applied to them, and fruit decoction washed the edges of the wounds to avoid gangrene.

Per 100 g of product in dry and fresh rose hips 1100 mg and 650 mg of the vitamin, respectively.

Red and green pepper

It serves not only as a seasoning for main dishes, but also as a carrier of ascorbic acid - 245 mg / 100 g.

Black currant

The ripening period of the berry accounts for the largest amount of vitamin - 200 mg / 100 g. In overripe berries, the period of decay of vitamins quickly sets in, so their effectiveness drops to 70%. Therefore, it is not advisable to skip the season of these medicinal berries.

Sea buckthorn and red rowan

Vitamin is contained precisely in the berries of these trees during the ripening period in the off-season - 200 mg / 100 g.

Orange, lemon, tangerine, grapefruit

Citrus fruits are rightfully the most popular carriers of vitamin C. But, oddly enough, there are only 40 mg of it in a lemon, 45 mg in a grapefruit, and 60 mg in an orange.

The advantage of these fruits is that they are widely distributed and available in winter, when other fruits are in short supply. It is in citrus fruits that there is an element of citrine that promotes the absorption of vitamin C, and not just a vitamin in itself.

Pineapple and kiwi

Pineapples and kiwis have a long shelf life, and the same applies to the vitamins inside them. Thanks to acids and fruit peel, ascorbic acid does not break down during storage. In addition, these fruits do not lose their usefulness even after conservation.

Did you know? In China, pineapple is a must. holiday table at the New Year's Eve oriental style. It is believed that it will bring success and prosperity in the coming year.

papaya and mango

Although the fruits of the trees differ in their appearance, they are low in calories and highly fortified. B contains up to 60 mg of vitamin C, B - 30 mg.

Despite the fact that their habitat is not related to ours, it is still possible to find them in modern bazaars and in some supermarkets.

Strawberries and strawberries

These summer berries contain 60 mg of vitamin per 100 g. It is widely used not only in cooking, but also in cosmetology.

Comparable in terms of the amount of vitamin with citrus fruits (considering their peel). Therefore, some prefer this particular product, relying primarily on pleasant taste sensations

An extremely useful and available product throughout the year. Unique in its dietary properties, the presence of a large amount of fiber and the preservation of minerals and vitamins for a long time.

Apples are characterized by a wide variety of varieties, but the internal composition is approximately the same for each. As for the vitamin under discussion, there are 10 mg per 100 grams of apples. It turns out that in order to make up for the daily allowance, depending on the size of the fruit, you need to eat from three to five apples a day.

Parsley and dill

Green twigs and leaves, which decorate and decorate dishes, serve as a storehouse of usefulness. Parsley has slightly more ascorbic acid (150 mg) than dill (100 mg).

Parsley greens are known for their anti-aging effect, as well as normalization digestive tract. Dill stimulates work of cardio-vascular system, reduces inflammation in the body and lowers blood pressure.

Spinach and sorrel

Not everyone will like spinach and sorrel greens because of its specific taste. But set useful substances it more than compensates for this feature.

Did you know? In the people, sorrel was often called meadow apple or wild beet.

Cabbage

Unique in its properties is such a product as cabbage, the medicinal possibilities of which have been studied for a long time. Are common beneficial features combine each variety of this plant. But there is a slight difference in the composition of each species. Also, the method of preparation greatly affects the reduction medicinal properties product. Cabbage has a long shelf life, is resistant to slight frosts, so it is available throughout the year.

Below are the most common types of cabbage in our area and the ratio of vitamin C in them.

45 mg/100 g is the standard ratio of ascorbic acid. Just 150 grams of freshly cooked cabbage replenishes daily allowance vitamin A. Even after sourdough, it does not lose its properties, which makes the salad from this product both tasty and healthy.

Counts medicinal vegetable. She is included in dietary ration heart disease and diseases nervous system. 90 mg of ascorbic acid falls on 100 grams of this vegetable. It is important not to forget that heat treatment slightly reduces this percentage.

Did you know? George Bush Sr. did not like broccoli very much, so he banned it from the White House.

Brussels

Kohlrabi

This cabbage differs from others in that it does not consume leaves for food, as usual, but lower part fruit - stalk.

The unofficial names of gardeners for kohlrabi - "lemon from the garden" or "northern lemon" - speak for themselves. 100 grams of fresh cabbage contains 50 mg of ascorbic acid.

Krasnokochannaya
Its properties are very similar to white cabbage. By palatability slightly different, especially in its density. 50-70 mg of ascorbic acid is found in 100 grams of cabbage of this variety.

70 mg per 100 g of fresh product put cauliflower on a par with the leaders in the amount of ascorbic acid.

As you can see, ascorbic acid is found not only in citrus fruits familiar to us, but also in products that are associated with completely different properties.

Shortage and excess

The complex symptoms of ascorbic acid deficiency are quite diverse:

• weakened immunity and, as a result, frequent infectious diseases;
• painful spasms in the joints;
• chronicle of respiratory viruses;
• insomnia, depression and emotional exhaustion, irritability, nervous breakdowns;
• overweight problems;
• haemorrhoids;
• deterioration of skin elasticity, dryness and the appearance of wrinkles;
• fragility and hair loss;
• rapid damage to the nail plate;
• phlebeurysm;
• rheumatoid pains;
• scurvy.

Important! It should be remembered that more severe and destructive consequences for the body await a person with a lack of vitamin C than with its excess. This should encourage regular preventive consumption. pharmaceutical product or acids in their natural form.

Symptoms of an excess of vitamin in the body:

• reduced absorption of vitamin B12 (cyanocobalamin), which is found in fermented milk products, meat and fish products, liver and egg yolk. With its deficiency, anemia (anemia) develops;
• skin irritation and malfunctions of the urinary system;
• diarrhea;
• the appearance of kidney stones.

Important! It is forbidden to exceed the norm in the use of ascorbic acid for pregnant women, people with diabetes and poor clotting blood.

Interaction with other substances

• inactivation occurs under the influence of high temperatures;
• with improper storage and preparation of products, ascorbic acid is oxidized by oxygen, which minimizes useful properties;
• oxidation occurs when combined with iron or copper utensils (except aluminum);
• long-term storage kills the vitamin;
• reduces therapeutic effect neuroleptics and antidepressants.

So, when thinking about how to strengthen your body, do not forget that ascorbic acid can become your main assistant.

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

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

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

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

What foods contain vitamin C?

There are two foods with the highest concentrations - Kakadu Plum (Australia) and Myrciaria (camu camu berry) (Amazon) - but they are extremely rare outside of these areas.

Since vitamin C is so common in the plant kingdom, it is impossible to list all the foods that contain it. But it is possible to designate the most famous and important sources ascorbic acid.

Citrus:

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

Tropical fruits:

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

Gourds:

• melons, including musk (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 a lamb.

Seafood:

• oysters;
• cod caviar.

Milk products

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

Ascorbic acid in products - table

The table below will provide information on the content of vitamin C in 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
Peppers (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 cabbage, cooked	125 ml (1/2 cup)
Snow peas, cooked	125 ml (1/2 cup)
	125 ml (1/2 cup)
green onion	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)
Potato with skin, cooked	1 medium potato
Chinese kale (bok choy)	125 ml (1/2 cup)
Sweet potato 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)
Kale, cooked	125 ml (1/2 cup)
raw tomatoes	1 medium tomato
Tomato sauce, canned	125 ml (1/2 cup)
Stewed tomatoes, canned	125 ml (1/2 cup)
FRUIT
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
anona 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
Calf's liver
Beef liver
pork liver

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

1. Rosehip

This product is mainly used for making jams, jellies, syrups, herbal teas, wine, 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 in the diet?

Rosehip can be added to tea, soup, ice cream or cake, make jam, jelly, crackers from it.

2. Green chilli

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!

How to include in the diet?

A little chopped green chili can be added to a salad, curry, or stew. The product can be marinated and used as a condiment. If there are diseases such as irritable bowel syndrome, inflammatory bowel disease, stomach ulcers, an operation on the intestines, you can not eat anything spicy, including green chili.

3. Yellow bell pepper

In 100 grams of the product - 183 mg of vitamin C, in one large yellow pepper - 341 mg of the nutrient. By using it, you can increase immunity and make dishes brighter.

How to include in the diet?

Slices of yellow pepper can be added to salad, 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 of the legume family), or any vegetables you like and bake, creating a very tasty and healthy dish.

4. Parsley

This modest plant is high in vitamin C - 100 g - 172 mg. It not only adds taste and aroma, but also improves immunity.

How to include in the diet?

Add chopped parsley to savory pies, to morning vegetable smoothies, to sprinkle on salads, to decorate vegetable stews. Or prepare a marinade to give meat or fish a distinctly fresh taste.

5. Red bell pepper

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

How to include in the diet?

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

6. Kiwi

Kiwi or Chinese gooseberry- a delicious tropical fruit rich in vitamin C - 84 mg per 100 g. It has a sweet and sour taste and a smooth texture. It is an excellent source of vitamin A, fiber, calcium, magnesium and potassium. Studies also show that kiwi fruit can help you fall asleep faster and improve the quality of your sleep.

How to include in the diet?

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

7. Broccoli

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

How to include in the diet?

For breakfast in the morning, you can make an excellent cocktail from it or fry it with other vegetables. Try roasting broccoli with sweet potatoes/fish/chicken breast. You can cook with this cabbage casserole or pasta.

8. Brussels sprouts

These small green vegetables are not only rich in fiber and protein, but they 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 in the diet?

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

9. Carnation

Cloves are mainly used in Indian, Pakistani, 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 the product contains 80.8 mg of vitamin C, 1 teaspoon contains 1.6 mg.

How to include in the diet?

Season your curry with cloves, 1-2 cloves will add flavor to a regular 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, contains the largest number vitamin C - 60 - 80 mg.

How to include in the diet?

You can just eat the fruit or make juice; add orange juice to a cake, make jam, syrup, etc. Add flavor, aroma to salads or sandwiches, including orange slices there.

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

Vitamin C or ascorbic acid is a very important nutrient and a powerful natural antioxidant. The main function of any antioxidant is to increase immunity by neutralizing harmful free oxygen radicals. In addition, it strengthens bones, synthesizes collagen and certain neurotransmitters, metabolizes protein, helps fight cancer, and improves iron absorption. But here's the catch...

Unfortunately human body cannot produce vitamin C. That's why you need to eat different products to give your body the recommended daily allowance, which is 75 mg for women and 90 mg for men. You don't have to eat only citrus fruits for this, there are plenty of other foods rich in vitamin C. Read on to get to know them all.

But first, let me tell you some facts about vitamin C.

Vitamin C is water soluble vitamin, which is a small carbohydrate molecule. It was discovered in 1920 by Albert von Szent Györgyi, who discovered that vitamin C could be used to treat scurvy that occurs when prolonged absence in the diet of fruits and vegetables. That is why the vitamin that treats scurvy was called C or ascorbic acid, where "ascorbic" means "for scurvy." It is present in many foods and is important for both animals and plants. But it is not synthesized in humans, primates, guinea pigs, birds, fish and some bats. This is due to the fact that one of the genes encoding the enzyme ( L-gluconolactone oxidase) required for vitamin C production is involved in a pseudogene. Therefore, people need to eat fruits and vegetables to protect themselves from various diseases.

Fortunately, scurvy is extremely rare today. But why is vitamin C intake so important?

Why is vitamin C important?

Vitamin C or ascorbic acid is an electron donor. After transferring an electron to a recipient molecule, it becomes ascorbate, which is an essential cofactor for various enzymatic reactions in organism. With a lack of vitamin C, habitual reactions are disrupted, which ultimately weakens the immune system, bone tissue leads to infections, skin problems, slow healing wounds, joint pain, depression, fatigue, inflammatory processes, bleeding gums, scurvy and anemia. From this it becomes clear why vitamin C in foods is important for maintaining the health of the body and the strength of the immune system.

Below are 39 vitamin C rich foods you should include in your diet.

Foods high in vitamin C

1. Rosehip

Rosehip is a wild rose fruit that is most often used to make jams, jellies, syrups, herbal teas, wine, marmalade, and even soup. It is the richest source of vitamin C - a 100-gram serving contains 426 mg.

How to include in your diet?

You can make rosehip tea, soup, jam and crackers. Or you can add it to ice cream or cakes.

2. Green chili

They did not expect! Green chilies are considered one of the best sources of vitamin C. They contain more of the vitamin than limes, oranges, and lemons. 100 grams of chili contains 242 mg of the vitamin, and one chili contains as much as 109 mg. This is great news for those who love this vegetable.

How to include it in your diet?

You can add crushed green chilies to your salad to spice it up a bit. You can add it to stews, curries or marinate, or dry it and use it as a condiment. Remember that if you cannot tolerate spicy peppers or suffer from irritable bowel syndrome, stomach ulcers, or have recently had bowel surgery, avoid hot herbs or spices, including green chili.

3. Guava

Ripe and fragrant guava is one of the richest sources vitamin C among fruits. 100 grams of guava contains 228.3 mg of vitamin C, and one guava contains about 126 mg. If you eat one fruit every day, then you won't need to worry about the daily dose. this vitamin. Here's how you can use this fruit in your diet.

How to include in your diet?

Naturally, like any other fruit, guava can be eaten raw. You can also make a salad with slices of guava, cucumber, beets, carrots and apples. You can also make freshly squeezed juice with a pinch Himalayan salt and a few drops lemon juice. O delicious jelly guava can be spread on bread.

4. Yellow sweet pepper

Yellow bell peppers are considered the richest source of vitamin C among vegetables - 183 mg per 100 grams of pepper, and one large yellow pepper contains 341 mg of vitamin C. Eat peppers to strengthen your immune system and brighten up your dishes. Here's what you can cook with sweet yellow peppers.

How to include in your diet?

Add slices of paprika to salads, pizza, sandwiches. You can add frozen crushed peppers when cooking pasta or Asian and Mexican dishes. You can also stuff peppers with chopped mushrooms or any other vegetable of your choice and bake in the oven to get a tasty and healthy dish.

5. Parsley

This unpretentious herb contains the largest amount of vitamin C: 133 mg per 100 grams. 1 tbsp parsley contains 5 mg of vitamin C. It adds flavor and aroma to dishes, and also strengthens the immune system. Therefore, with today Start using parsley in your regular meals. Here are a few options for how you can do this.

Where to add?

Add chopped parsley to savory pies or pizza. Sprinkle it over your salad or add it to your morning vegetable smoothie. Garnish vegetable or meat stews with these green leaves, or add them to a marinade to give meat or fish a fresh flavor.

6. Red sweet pepper

This bright red vegetable is rich in vitamin C. Did you know that a 100-gram serving of red pepper contains 128 mg of vitamin C, and 1 medium-sized pepper has as much as 152 grams? Red pepper tastes very pleasant, and any dish decorated with it will look visually beautiful.

Where can you add?

Pepper slices can be added to salads, Asian and Mexican dishes, or garnished on a sandwich. It goes well with chicken and fish stew. Add it to your morning vegetable smoothie for an extra boost of vitamin C.

7. Kale

Kale is considered one of the healthiest leafy vegetables. It contains 120 mg of vitamin C per 100 grams, and a bowl of shredded kale has 80.4 mg. This is even more than the same serving of spinach, which contains only 8.4 mg.

What can be cooked from it?

You can add kale leaves to your morning smoothie, salad, or stew. You can wrap mushrooms or shrimp with vegetables in leaves. Instead of salad, you can add cabbage leaves to sandwiches or pizza to make food even healthier.

8. Kiwi

Kiwi or Chinese gooseberry is a delicious tropical fruit with a lot of vitamin C - 100 grams of kiwi contains 92.2 mg, and one 1 medium-sized kiwi contains 70.5 mg. The taste of kiwi is sweetish-sour, and the texture is soft and tender. Kiwi also contains vitamin A, fiber, calcium, magnesium and potassium.

How to include in your diet?

Add kiwi fruit to your morning smoothie or juice it. You can eat it in the morning or have a snack in the evening. You can also make a cleansing drink with kiwi, cucumber and mint. If you are losing weight or cleanse your body of toxins and toxins, then add kiwi to your diet. fruit salad and eat it for lunch.

9. Broccoli

Broccoli can be found on almost every health food list. And this list is no exception! This is because 100 grams of this healthy cruciferous vegetable contains 89.2 mg of vitamin C. There are many options for preparing and using broccoli. Here are a few of them.

How to include in your diet?

You can make a super healthy broccoli smoothie for breakfast in the morning or stir-fry it with other vegetables. Can be baked with sweet potatoes, fish or chicken, or added to pasta.

10. Brussels sprouts

This little green vegetable is rich not only in fiber and protein, but also in vitamin C. 100 grams of Brussels sprouts contains 85 mg of this vitamin, while one cup contains 74.8 mg. It also contains vitamin A, K, folic acid, potassium, calcium and magnesium.

What can be cooked?

You can make a casserole with Brussels sprouts. Boil or bake or add to your breakfast of avocado and bacon. You can add it to soup or homemade pizza.

11. Carnation

Clove is used mainly as a spice in the cuisines of India, Pakistan, Bangladesh, Sri Lanka, Tanzania, Malagasy. It adds flavor and breathes life into the dish. Cloves have anti-inflammatory, antiviral and antiseptic effects and are good for wisdom teeth pain. It also has vitamin C - 100 grams of cloves contain 80.8 mg of this vitamin, and 1 tsp. clove powder - 1.6 mg. Not sure how you can use it in cooking? Here are some options.

How to include in your diet?

Spice up your curry with cloves or add flavor to rice dishes. You can simply chew on cloves as a natural mouth freshener. Or add half a teaspoon of clove powder to your morning smoothie or juice.

12. White gauze

Quinoa, also known as white gauze or simply gauze, can grow anywhere in wild nature or even in flower pot in the garden. This super healthy leafy vegetable can be bought at the market or at the nearest supermarket. Here's how you can use it.

How to include in your diet?

Fry an egg with quinoa for breakfast. Add it to your smoothie in the morning or juice in the evening, make delicious salad with apples, beets, quinoa, tomatoes and olive oil. You can fry it with vegetables or add it to boiled chicken breast.

13. Lychee

One of the richest sources of vitamin C among fruits. Sweet and juicy lychee is not only delicious, but super healthy fruit. 1 lychee contains 6.8 mg of vitamin C, and 100 grams of this fruit contains 71.5 mg. They also have potassium and healthy fats.

How to include lychee in your diet?

You can just eat it raw or squeeze the juice. You can add it to your fruit cocktail or in a cleansing drink, finely chopped beforehand, also in a fruit salad or even in a pie.

14. Young mustard leaves

Young mustard leaves contain a significant amount of vitamin C. 100 grams of these leaves contain 70 mg of ascorbic acid, and one glass of crushed mustard leaves contains 39.2 mg. They also have a lot of fiber, vitamin A and K, calcium, magnesium, potassium and no cholesterol at all. Mustard leaves have been proven to strengthen general state health. Here are some ideas on how to introduce them into your diet.

Where can you add?

You can roast the leaves and add them to a vegetable or chicken bouillon, salad with chickpeas, cheese sauce or pasta.

15. Kohlrabi

Kohlrabi or German turnip is a vegetable that can be eaten either raw or cooked. Kohlrabi tastes like broccoli and Brussels sprouts and is high in fiber and vitamin C. One bowl of kohlrabi contains 83.7 mg of vitamin C, while 100 grams has 62 mg. It contains a lot of vitamin A, phosphorus and calcium.

How to include in your diet?

You can add kohlrabi to salads, soups, stews, bakes, pancakes, or chips.

16. Papaya

Papaya is also a good source of vitamin C - 100 grams of fruit contains 61.8 mg of ascorbic acid, and one small fruit contains 93.9 mg. It is high in vitamin A, folic acid, fiber, calcium, potassium, and omega-3 fatty acids.

How to include in your diet?

You can make Thai papaya salad or sweet chutney. Fresh fruit can be added to chicken or vegetable stews or made into a sweet and sour condiment.

17. Strawberry

Strawberries don't need to be introduced. Everyone likes her. Another reason why strawberries should be part of the diet of any person is that 100 grams of this berry contains 58.8 mg of ascorbic acid. 1 large berry contains 10.6 mg of vitamin C. It also contains protein and fiber.

How to use in your diet?

You can eat the berry raw, add it to breakfast cereals, make a cocktail, jam or jelly, dip it in chocolate, decorate your cake or cupcake.

18. Oranges

Oranges are a very popular fruit with lots of vitamin C - 100 grams of oranges contain 53.2 mg of ascorbic acid, and 1 large orange has a whopping 97.9 mg.

How to include in your diet?

You can eat the fruit just like that or squeeze the juice. You can also add juice to pies or make jam, jelly, syrup, etc. Make an orange fruit salad to enjoy the citrus flavor of this colorful fruit.

19. Lemon and lime

Lemons and limes are citrus fruits, therefore, they contain a large amount of ascorbic acid - 100 grams of lemon and lime contain 53 and 29.1 mg of vitamin C, respectively. They are low in calories and have no cholesterol.

How to include in your diet?

Mix the juice of 1/4 lemon or half a lime with two glasses of water and drink in the morning to cleanse toxins. Add lemon or lime juice to your morning vegetable or fruit smoothie. Prepare salad dressing or lemonade, add lemon zest to a cake, muffin or cookie.

20. Clementine

Clementine is a hybrid of orange and tangerine. It is juicy and fleshy and rich in vitamin C - 100 grams of the fruit contains 48.8 mg of ascorbic acid, and one clementine fruit contains 19.5 mg. It also has vitamin A, calcium, potassium, phosphorus and fiber.

What can be prepared from it?

Clementine can be eaten plain or squeezed into juice, which can be added to a morning vegetable smoothie, cake, muffin, stew, cake or chocolate fondue. You can make a fruit salad with clementine.

21. Pineapple

Pineapple is a bright yellow tropical fruit with a sweet taste. One cup of pineapple contains 78.9 mg of vitamin C, and 100 grams of fruit contains 47.8 mg of this vitamin. In addition, it has vitamin A, calcium, potassium and fiber.

What can be cooked from pineapples?

Dice a pineapple, drizzle with lime juice, and sprinkle with a pinch of Himalayan salt for a citrusy pineapple salad. You can add pineapple juice to stews or meat marinade. For a Hawaiian-style pizza, add pineapple chunks to your favorite ingredients.

22. Cauliflower

Cauliflower is a cruciferous vegetable that contains 46.4 mg of vitamin C per 100 grams. It also contains protein, calcium, vitamin K, potassium, and phosphorus. Here's what you can cook with cauliflower.

How to include in your diet?

Cauliflower can be fried, baked in the oven or grilled. It can be added to vegetable or fish stews or to cook a casserole.

23. Chinese cabbage

Beijing cabbage or pak choi is a leafy vegetable that tastes like lettuce but looks like cabbage. 100 grams of Chinese cabbage contains 45 mg of vitamin C, while one bowl contains 31.5 mg and only 9 calories. It is considered an excellent source of protein, vitamin A, K, calcium, phosphorus and potassium. If you do not know how to use in your diet, read below.

How to include in your diet?

Beijing cabbage can be used to make salad, borscht or sandwiches. You can wrap any filling to taste in cabbage leaves or marinate.

24. Watercress

Watercress is a nutritious aquatic plant and is considered the very first leafy vegetable. It is very healthy and rich in vitamin C. 100 grams of the plant contains 43 mg of ascorbic acid, and one bowl of finely chopped vegetable leaves contains 14.6 mg. It also has a lot of vitamin A, K, calcium and potassium and no cholesterol. Here's how you can use it in cooking.

How to include in your diet?

You can make a vegetable smoothie, soup, gravy or toss a few sprigs into a salad, use watercress as a garnish.

25. Cantaloupe

Cantaloupe is full of vitamins, minerals and fiber. It has an anti-inflammatory effect and saturates the cells with fluid. 100 grams of this fruit contains 36.7 mg of vitamin C, and 30 grams - 10.3 mg of ascorbic acid. It also contains vitamin A and potassium. Here's what you can cook from this fruit.

How to include in your diet?

Cantaloupe can be eaten raw as long as the skin is peeled. Grind in a blender and eat for breakfast. You can make a fruit salad, add a little lime juice and a pinch of black pepper and salt.

26. Cabbage

Cabbage is rich in useful elements including ascorbic acid. 100 grams of cabbage contain 36.6 mg of vitamin C, that is, half of the allowable waste dose. Cabbage helps fight cancer and cardiovascular disease. There are also a lot of useful substances in red cabbage. 100 grams of such cabbage contains 57 mg of vitamin C, as well as vitamin A, fiber and only 31 calories.

What can be cooked?

Cabbage can be used in salads, soups and stews. You can cook cabbage curry or stew rice with cabbage.

27. Kale

Kale is somewhat similar to spinach and contains a large number of various nutrients, including vitamin C. 30 grams of kale contain 9.9 mg of ascorbic acid, and 100 grams - 35.5 mg. Cabbage leaves contain vitamin A, K, fiber, calcium and potassium.

What can be cooked?

Pour boiling water over the leaves and add to your salad, or cook mushroom or chicken soup, stew. You can wrap any filling of your choice in cabbage leaves. Kale can also be cooked with white beans, shrimp and tofu, or added to pasta.

28. Grapefruit

Everyone knows that grapefruit helps to lose weight. Did you know that this fruit also helps to strengthen the immune system? This is because 100 grams of grapefruit contains 31.2 mg of vitamin C, while half the fruit contains 38.4 mg. They also have vitamin A, calcium, potassium, phosphorus and fiber.

What can be cooked from grapefruit?

Eat half a piece of fruit for breakfast. Drink freshly squeezed juice, or add it to stews or marinate meat. You can make a grapefruit salad or add a few pieces to a salad with tuna or baked chicken.

29. Swiss chard

Swiss chard has red stems and dark green leaves. They are full of nutrients, so it should be in your diet. One leaf contains 14.4 mg, and 100 grams - 30 mg of vitamin C. Leaf beets contain vitamin A, K, calcium, magnesium, potassium, fiber and not a single gram of cholesterol.

How to include in your diet?

Pour boiling water over the leaves or fry them in a small amount of oil and add to the salad. Chopped chard can be added to a stew or soup, made into a cheese sandwich or added to a vegetable pie, or wrapped in shrimp.

30. Spinach

According to one fairy tale hero, spinach will make anyone stronger, and it's true. It contains protein, vitamin A, fiber, calcium, potassium and magnesium, as well as ascorbic acid. 100 grams of spinach contains 28.1 mg of vitamin C, and one bunch contains 95.5 mg.

How to include in your diet?

Spinach can be blanched and sautéed and added to dishes with other vegetables, mushrooms, chicken, fish, eggs, and tofu. You can make smoothies with spinach or add it to chicken soup to make the broth even healthier. Spinach can be added to vegetable pies and scrambled eggs.

31. Gooseberry

Gooseberry bushes grow mainly in India, Bangladesh, Sri Lanka, Africa and European countries. Gooseberries have a light green color and a sour taste. In Ayurveda, gooseberries are considered very beneficial. And most of the benefits of gooseberries for human health are due to the presence of vitamin C in them. 100 grams of gooseberries contain 27.7 mg of vitamin C. It also has vitamin A, potassium, omega-3 fatty acid and fiber.

How to include in your diet?

You can eat the berries raw and add them to your morning smoothie. You can dry them in the sun and eat along with other dried fruits every day, gooseberry juice is also useful. You can also pickle gooseberries or make jam.

32. Mango

Mango is very tasty, but not everyone can treat themselves to this fruit, as it has a lot of calories. But do not forget that it has a lot of fiber, minerals and of course vitamin C. One mango contains 57.3 mg of vitamin C, and 100 grams of fruit - 27.2 mg. That is why it is recommended to eat mango every other day to get all the benefits from this fruit.

What can be cooked?

Eat the fruit raw or drink fresh juice, smoothie or mango smoothie. Put a mango wedge or cubes in your ice cream or yogurt. Garnish your pie with mango slices or make a fruit salad.

33. Raspberry and blackberry

Raspberries and blackberries are rich in variety nutrients: folic acid, fiber and vitamin C. 100 grams of raspberries contain 26.2 mg of ascorbic acid, and 100 grams of blackberries contain 21 mg. They improve memory, protect the body from cancer and cardiovascular disease. These berries are great option snack. They are tasty and will be a worthy decoration of any dessert. The antioxidants in berries help lower cholesterol and oxidative stress.

What can be cooked?

Eat berries just like that or add them to your yogurt, ice cream. Add them to pies, morning smoothies, or make jams.

34. Potato

Potatoes are easy to store and cook, and are inexpensive. In addition to vitamin C, potatoes contain carotenoids, flavonoids and fiber. About 19.7 mg of vitamin C is found in 100 grams of raw potatoes.

What can be cooked?

Potatoes can be baked, boiled, preferably in their skins to get more vitamin C.

35. Peas

Fresh green peas are good source vegetable protein, 100 grams of which contains 14.2 mg of vitamin C. An excellent source of iron and other nutrients, peas reduce the risk of cancer, depression, cholesterol levels and macular degeneration.

How to include in your diet?

Peas can be added to stew, mashed potatoes, curry, soup, salad and quinoa.

36. Tomatoes

Bright red tomatoes are also a source of vitamin C. Sun-dried tomatoes contain even more ascorbic acid. 100 grams of tomatoes contain 12.7 mg of vitamin C, while 100 grams of dried tomatoes contain 39.2 mg.

How to include in your diet?

Tomatoes can be added to sandwiches and salads, curries. Can I drink tomato juice in the morning or after a workout to improve skin condition and lose weight.

37. Turnip

This root crop, oddly enough, is also rich in vitamin C and essential amino acids. Turnip contains calcium, phosphorus and potassium, and 100 grams of vegetable contains 11.6 mg of vitamin C. It contains complex carbohydrates and fiber, which makes it even healthier.

What can be cooked?

It can be added to stews, salads, soups, pastas and casseroles.

38. Apricots

Apricots improve appearance skin, because they contain fiber, vitamin A, potassium, protein and vitamin C, which contributes to the production of collagen. Moreover, 100 grams of apricots contain 10 mg of ascorbic acid and only 48 calories.

How to include in your diet?

Fruits can be eaten plain or dried. Add sliced ​​apricots to juices, smoothies, salads, and desserts.

39. Cherry

This sweet and sour fruit very juicy and tasty. 100 grams of cherries contain 7 mg of vitamin C. They also have vitamin A, folic acid, calcium, protein and potassium.

How to include in your diet?

Cherries can be eaten fresh or dip the fruit in caramel. Chopped cherries can be added to a fruit salad or garnish your cake with them. Dried cherries can be added to homemade cakes or fruit smoothies.

So, now you know what foods contain vitamin c. They must be in your diet. Now let me explain how best to cook and eat them.

• This vitamin is a highly receptive nutrient that reacts to air, water and high temperature. best to eat rich in vitamin With raw food. The content of vitamin C in products during cooking and cooking is reduced by 25%.
• Defrosting and freezing food for a long period time also leads to loss of vitamin C.
• Boiling vegetables for 20-30 minutes results in the loss of half of the vitamin C.
• Reheating or canning reduces the vitamin content by 2/3.

Facts and myths about vitamin C

Vitamin C has a host of health benefits that were mentioned at the beginning of the article. Many of us use it to fight colds and coughs. But scientists believe that more research needs to be done to prove it. Vitamin C strengthens the immune system and reduces the frequency of colds, but there is no direct evidence for this fact either.

Another question is how much vitamin C should I take per day? Below you will find a table with the recommended daily intake of this vitamin.

From this table you will find out how much vitamin C is recommended to consume daily.

When you start consuming vitamin C on a regular basis, you will experience the following benefits.

Vitamin C Benefits

• Helps fight cancer.
• Promotes collagen synthesis.
• Strengthens bones and prevents the development of osteoporosis.
• Protects against atherosclerosis, inhibits oxidation LDL cholesterol strengthens the walls of blood vessels and improves lipid profile.
• Helps heal wounds.
• Reduces blood pressure.
• Essential for health oral cavity and prevents tooth loss.
• Useful for the prevention of neurodegenerative diseases.
• Helps to manage or prevent obesity, affecting the root of the problem.

Now you know all the facts about ascorbic acid, which foods contain vitamin C, how to consume them and in what quantity. Try taking the recommended daily allowance of this vitamin and you will see a difference in just a few days. Improve the health and appearance of the skin. You will feel a surge of energy. Lead healthy lifestyle life and eat foods with vitamin C. And take care of yourself!

Vitamin C is an indispensable substance that is necessary for the health of the whole organism. The main route of its entry into the human body is with food. Vitamin C foods should be included in daily diet. When compiling a balanced menu, it is important to consider the level of vitamin C in foods.

What is vitamin C and why does the body need it

This is a biologically active compound that dissolves in water, which ensures the normal course of most biochemical reactions in the body. This substance, related to glucose, in the form of a powder has White color and sour taste.

It received its second name "ascorbic acid" from the Latin "scorbutus" (scurvy). Back in the 18th century, scientists noticed that citrus fruits contain a certain substance that prevents the development of scurvy in sailors. Only later it was discovered that just ascorbic acid, which is found in large quantities in lemons, tangerines, and oranges, protects against scurvy.

Ascorbic acid plays one of the main roles in creating body defenses and stimulating the human immune system. It helps to restore strength after physical activity and cleanses the body of carcinogens.

You need to know which foods have the most vitamin C. First of all, these are vegetables, fruits, berries and herbs. Heat treatment significantly reduces its content in food, so it is more useful to use such products in their raw, unprocessed form. Vitamin C in food increases the overall resistance of the body, improves the state of all its functions.

Description and functions

In the process of evolution, the body has lost the ability to produce ascorbic acid on its own, and food has become its main source for humans. Products with high content Vitamin C perform many useful functions:

• normalize blood cholesterol levels;
• strengthen blood vessels;
• regulate metabolic processes;
• fight inflammatory processes;
• help to remove toxins;
• prevent oxygen starvation;
• improve skin condition;
• slow down the aging process;
• prevent the development of cancer;
• strengthen immunity;
• reduce the risk of developing atherosclerosis and the appearance of atherosclerotic plaques;
• are a powerful antioxidant;
• maintain blood clotting at the desired level;
• participate in the production of collagen;
• prevent the development of allergic reactions;
• improve the absorption of iron.

You need to have an idea of ​​what foods contain vitamin C in order to regularly include them in your daily menu.

Foods rich in vitamin c

Most of the foods containing vitamin C are vegetable food. In food of animal origin, its amount is negligible. There are many tables that detail the amount of vitamin C in food.

It should be remembered that freezing, salting, drying, cooking and even cutting reduce the level of ascorbic acid in products. Heat treatment reduces its content by almost 2 times. So herbal products best consumed fresh. And vegetables for salads are cut just before serving, until the level of nutrients has decreased. It is harmful to store food in metal utensils.

An exception to the food handling rules is sauerkraut. It contains no less ascorbic acid than fresh. In winter, sauerkraut is a great alternative to missing fresh vegetables and fruits. You can use it every day.

Animal Products

The highest level of ascorbic acid in by-products: in beef lungs, pork liver, kidneys and adrenal glands. A small amount of ascorbic acid is found in products such as beaver and horse meat. There is no vitamin C in beef, pork, chicken, although this meat has enough other useful substances and trace elements.

Milk products

Most of all ascorbic acid is in koumiss. Follows him goat milk. In cow's milk and fermented milk products such as kefir, sour cream, cottage cheese, etc., the vitamin content is low. In cheese, cheeses, both cow and goat, sheep, there is no ascorbic acid.

Fish and seafood

Cod caviar is extremely rich in useful substances. You should choose the one that was made from freshly caught unfrozen fish right on the ship on the high seas. Also a large amount of ascorbic acid in nori seaweed, mussels, squid, crab meat and shellfish.

Cereals and legumes

Here the first place is at the peas. The second is in fresh soybeans. Sprouted grains, which are in demand among adherents of a healthy diet, have a high level of ascorbic acid. When sprouting, the amount of nutrients in grains increases hundreds of times.

Seeds and nuts

Nuts are nutritious and useful product, they contain many the right substances, including vitamin C. Hazelnuts, walnuts and pine nuts, cashews must be present in the diet. Of the seeds, the highest content of ascorbic acid in pumpkin seeds. In addition to ascorbic acid, they contain substances that have anti-inflammatory, antioxidant effects.

Fruits, vegetables and greens

Contrary to popular belief, lemon is not the richest product in ascorbic acid. The undisputed leader is the wild rose. You can use it fresh, it is recommended to make decoctions dried berries. Kiwi is also rich in ascorbic acid. 1-2 pcs. kiwi a day will cover daily requirement in vitamins.

In the top three is blackcurrant. In addition to vitamin C, it contains essential oils, provitamins, salts of potassium, phosphorus and iron.

A large amount of ascorbic acid contains apples, broccoli, sweet peppers, White cabbage, spinach. Although not in the first, but not in the last place, all citrus fruits - tangerines, oranges, grapefruits, lemons, pomelo.

Foods with the highest content: table

The table provides a list of foods richest in ascorbic acid. By reading it, you can find out which food has the highest content of vitamin C.

Product name	Vitamin C content, mg/100 g	Percent Daily Need
Rose hip	650	930
Black currant	200	286
Kiwi	180	260
Brussels sprouts	100	140
dill greens	100	140
Broccoli	90	127
Orange	60	86
Spinach	55	79
Grapefruit	45	64
White cabbage	45	64
Lemon	40	57
Mandarin	38	54
Beef liver	33	47
Green peas	25	36
Tomato	25	36
Persimmon	15	21
Cherries	15	21
Beef kidneys	10	14
Apples	10	14
Kumys	9	13
Watermelon	7	10
Champignon	7	10

The level of ascorbic acid in all products depends on the conditions, how and where they were grown. Its concentration decreases if chemical fertilizers were used during cultivation and the storage conditions of products were violated. In addition to the fact that there is a lot of vitamin in rose hips, they are also useful because they contain bioflavonoids that improve the absorption of ascorbic acid.

A glass of fresh strawberries or one medium-sized orange covers the daily intake.

Daily requirement in adults

The approximate daily intake of vitamin C for an adult is 60-100 mg. hesitation daily allowance depends on a number of factors, including the following:

• smoking;
• alcohol consumption;
• the presence of chronic diseases;
• climate;
• ecology;
• profession;
• pregnancy;
• lactation;
• physical activity.

An increased amount of ascorbic acid is required for people with diseases such as diabetes those taking antibiotics and birth control pills as well as smokers. For colds, you need to consume up to 2000 mg per day to stimulate protective functions organism.

Meat lovers should also consume more ascorbic acid. She reduces harmful effect nitrogenous compounds, which are abundant in meat and meat products(especially in sausages and smoked meats). Those who regularly experience stress need to increase the daily intake.

In regions with extremely hot or cold climates, the need for vitamin C increases by 2 times.

The daily dose of ascorbic acid should be divided into several doses. This means eating several servings of vitamin-rich fruits and vegetables throughout the day.

Vitamin C deficiency - what can lead to

The shortage is most pronounced in winter and early spring, when there are almost no fresh vegetables and fruits on store shelves. The lack of nutrients leads to a weakened immune system, an increase in colds and problems with the gastrointestinal tract.

Vitamin deficiency can be caused by inadequate intake of foods with necessary for the body substances, and internal problems when the body does not absorb the received nutrients.

Vitamin C deficiency can lead to the following disorders:

• bleeding gums;
• looseness and loss of teeth;
• tendency to bruise even from minor injuries;
• slow wound healing;
• hair loss;
• dry skin;
• swelling;
• susceptibility to colds;
• irritability;
• depression;
• nosebleeds;
• problems with the cardiovascular system;
• increased fatigue;
• dizziness and fainting;
• dyspnea.

In extremely advanced cases scurvy develops. serious disease, in which, in addition to the problems already mentioned, varicose disease, overweight, insomnia, blurred vision and hemorrhages.

If you find a lack of vitamin C, you need to adjust your diet, add more fresh seasonal vegetables and fruits to it. But you can not raise its level sharply, it introduces the body into a stressful state.

If changes in diet do not help, you should consult a doctor. He will pick up effective drugs that normalize the level of vitamins in the body.