Many of us would agree that vitamin C is the best known and most popular of the vitamins. Everyone has heard since childhood about the need to eat more fruits in order to get this vitamin. Where is the most vitamin C found?
This question has great value. Vitamin C is not synthesized by the human body on its own. And it is essential for our health.
It is worth noting that ascorbic acid with vitamin C have differences. Vitamin C is an artificial simplified form of natural vitamin and was created in the laboratory.
ORDER natural vitamin C
Fortified with natural metabolites.
Vitamin C is natural nutrient. One of the simple and available ways fill the body with it - food, where most of all vitamin C. It can also be found only in natural dietary supplements or multivitamins. Nowadays it's not so easy to stick to good nutrition then come to the rescue.
The role of vitamin C cannot be overestimated. It is the most important, one might say the main, helper for immunity. This is a powerful antioxidant, which can be considered the "vitamin of youth." Participates in other vital important processes in the body.
So, the body is not able to synthesize such essential substance. That's why required amount Vitamin C needs to be replenished daily. How? By eating foods rich in it.
Let's take a closer look at the question - where is vitamin C found the most? You can immediately include vegetables, fruits and berries in this list. The table below will help you identify foods that are particularly high in vitamin C.
Let's learn more about its benefits before listing the foods with the highest content of vitamin C. Agree that everyone, and even children, are well aware that this vitamin is very useful. But what exactly are its beneficial features we don't always think.
Into the cold winter period especially relevant is the question of how to increase the intake of this vitamin. Since it is during this period that vitamin deficiency worsens and the risk of seasonal epidemics increases.
As mentioned earlier, thanks to vitamin C, immune forces in the body are enhanced. Improves blood circulation, hematopoiesis and endocrine and nervous systems. Also, the vitamin helps to stimulate the synthesis of hormones and other neuro-excitatory substances. This has a positive effect on general state and mood.
Vitamin C also promotes the absorption of iron and is involved in the synthesis of amino acids. This amino acid releases energy by breaking down fat cells, aiding in weight loss. In addition, the role of vitamin C is to deliver sulfuric acid salts to cells, without a sufficient amount of which microcracks occur in the body.
And further. Vitamin C has already been mentioned as the strongest antioxidant. This property prevents the body from oxidizing. Therefore, the use of a sufficient amount of this vitamin helps to preserve the youth of the cells. It is necessary for the elderly, women and athletes, helping the body not to wear out.
The table shows the content of vitamin C in mg in food per 100 grams
Let's summarize. So the table shows that among the products there are some kind of champions, where there is the most vitamin C. In more detail, we note the following again:
Useful Tips on How to Get the Most of Vitamin C in Your Foods
- Unpeeled potatoes retain more vitamins. Therefore, it is best to bake a vegetable in the oven in a peel or boil it “in uniform” to preserve its beneficial properties.
- AT winter time harder to find fresh berries and fruits. In this way best source Vitamin C can be sauerkraut or fresh white cabbage and spinach. And in early spring best helper in the fight against beriberi - green onion shoots. Its green feathers contain a lot of carotene, zinc, magnesium, fluorine, potassium and sulfur.
- If the integrity of a fresh apple is violated, the enzyme ascorbinase is released, which destroys vitamin C. Therefore, in order to preserve the maximum beneficial vitamins try roasting whole apples in the oven or simmering whole fruit compote for no more than five minutes.
- Contrary to the general opinion about the lemon among fruits, the undisputed leader in the content of vitamin C is kiwi. But few people know that kiwi is useful to eat with the peel! These natural alimentary fiber are not absorbed by the body, but swell in the stomach and are removed from gastrointestinal tract all undigested waste products of decay and decay.
So, it is very important to replenish the body useful products Where is the most vitamin C? Thus, you can strengthen and maintain health, prolong youth and increase efficiency. The table above will help you create a suitable diet. Eat more fruits and vegetables and be healthy!
In Edinburgh in the 18th century, a medical student discovered that citrus fruits were an effective cure for scurvy. Only 2 centuries later it was found out that ascorbic acid or vitamin C is the substance that treats a painful illness. It was only possible to synthesize it in 1928 from.
Vitamin C (ascorbic acid) is a water-soluble vitamin. Vitamin C is important for the growth and repair of tissue cells, gums, blood vessels, bones and teeth, promotes absorption by the body, accelerates recovery (kalorizator). Its benefits and value are very great for protection against infections. It acts as an immune booster.
As food additive 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 heat treatment of foods, light and smog.
Loss of vitamin C can occur with improper food processing and long-term storage ready food products. The safety of vitamin C is ensured by the correct 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 cleaning. Frozen vegetables should be immersed in boiling water, as slow thawing increases the loss of vitamin C.
With hypovitaminosis (deficiency) C appear the following symptoms: cardiac weakness, fatigue, shortness of breath, decreased resistance to various diseases(calorizer). In childhood, the processes of ossification are delayed.
At acute deficiency vitamin C develops scurvy.
Scurvy is characterized by: swelling and bleeding of the gums, loosening and loss of teeth, frequent colds, varicose veins veins, hemorrhoids, overweight, fatigue, irritability, poor concentration, depression, insomnia, early formation of wrinkles, hair loss, blurred vision, hemorrhages in muscles, skin, joints.
Too much vitamin C in the body
Vitamin C is considered safe even in large quantities, as the body easily removes unused vitamin residues.
But still overuse vitamin C can lead to
Vitamin C, also called ascorbic acid, is a crystalline powder white color, which has a characteristic sour taste, easily soluble in water. Opened in 1923. Destroyed during heat treatment.
What is Vitamin C for?
The effect of vitamin C on the body is extensive. He is powerful antioxidant, which protects cells from destruction due to the formation of radical ions in the intercellular space.
Ascorbic acid helps fight allergic reactions, outputs toxic substances from the body (copper, lead, mercury). Participates in the main redox processes.
Vitamin C is indispensable in the fight against infectious diseases. Ascorbic acid helps to get out of stress and eliminate its consequences.
has a positive effect on circulatory system by regulating blood clotting and vascular permeability. Research is underway on the use of vitamin C in the prevention and treatment of cancer.
Ascorbic acid is considered "natural dentist". It helps fight cavities-causing bacteria, promotes the absorption of calcium, which is essential for strong teeth, and keeps gums from bleeding, making them stronger. Is the main medicine in the treatment of scurvy.
The action of vitamin C is especially important for people experiencing physical exercise. It is necessary for the synthesis of protein - the main material for building muscle tissue. Ascorbic acid is indispensable in the synthesis steroid hormones and collagen, increases the absorption of iron, plays important role in exchange processes.
daily requirement
The daily requirement of the body for vitamin C for children is 30-45 mg, for adults - 45-60 mg. The need increases during illness, under the influence of stress, with the use of alcohol, smoking, physical and mental activity, in hazardous industries, in harsh living conditions, during pregnancy and lactation. To maintain sufficient levels of vitamin C in the body, it is recommended to take it in small doses several times a day.
Foods Rich in Vitamin C
Oddly enough, the current view that lemons contain the most vitamin C in foods is not entirely correct. Citrus fruits contain only 50 mg per 100 grams of the product. And the leading position is occupied by wild rose (in fresh 650 mg/100g, dried 1200 mg/100g).
What other products can make up for the lack of vitamin C in our body? Where is vitamin C found in the highest concentration?
Top 5 Vitamin C Foods
Bulgarian red pepper (250mg/100g) is a favorite among vegetables in terms of vitamin C content. It has been proven that more vitamins and minerals are contained in well-ripened fruits. Eating pepper helps to deal with stress more effectively, strengthen the walls of blood vessels, improve vision.
Black currant (200 mg/100g) is a black berry that everyone has loved since childhood. Only 20 berries eaten a day can satisfy daily requirement in vitamin C. Blackcurrant allows the body to quickly get in shape, recover from heavy loads and when the body is weakened.
Parsley (150mg/100g) is a storehouse of vitamins and minerals. This green is especially valuable for those who want to lose weight and increase muscle mass, since her unique composition allows you to speed up metabolism, remove toxins and excess liquid from the body and stimulate the absorption of protein.
Brussels sprouts (120 mg/100 g) are small but very healthy green buds. It contains 35 kcal and a huge amount of vitamins and microelements that have a tonic, immunostimulating, hematopoietic and diuretic effect on the body.
Kiwi (90 mg / 100g) is a dietary treat for those who love sour (48 kcal). kiwi in Chinese medicine traditionally used to improve the digestive process. For people involved in fitness, it is especially indispensable because of its ability to stimulate the production of collagen and muscle tissue growth, improve physical performance, strengthen blood vessels and immunity.
What can be dangerous vitamin deficiency and hypervitaminosis of vitamin C
Vitamin C is water soluble vitamin therefore, its excess is easily excreted from the body along with urine. Only a very high dose of vitamin C taken for a long time long period time, can cause hypervitaminosis.
Signs of vitamin C hypervitaminosis are redness of the skin, deterioration of capillary permeability, decreased vision, dizziness and headaches, anxiety, insomnia, possible malfunctions of the kidneys and pancreas, delay menstrual cycle in women, pathology during pregnancy. An excess of vitamin C can provoke the appearance of kidney stones, increased pressure, decreased blood clotting, metabolic disorders and rare cases miscarriage.
Avitaminosis is more common. The risk group includes people who have bad habits living in the Far North, workers in hazardous trades who use contraceptives engaged in heavy physical and mental labor, the elderly.
Lack of vitamin C provokes the development of irritability, loss of strength, depression, reduces appetite. Prolonged deficiency leads to subcutaneous hemorrhage and bleeding of the gums, bone degeneration, swelling of the joints, loss of teeth and hair, dry skin. In other words, it provokes the development of a disease known in the past - Scurvy. She is treated with large doses vitamin C, lasting from one week to one month.
Style Outcome
The human body needs vitamin C on a daily basis. People who experience stress and exercise are especially in need of it. Ascorbic acid allows you to effectively deal with negative consequences stress, gives elasticity to the skin, strength to capillaries, promotes muscle growth and provides resistance to infections.
WHERE IS MORE VITAMIN C?
For our body it is difficult to overestimate the importance vitamin C- Vitamin of life essential functions which are the protection of immunity and the maintenance of normal mental processes.
Why is vitamin C so useful?
1. Vitamin C protects the body from a large number viral and bacterial infections.
2. Increases the elasticity and strength of blood vessels, both thick and thin. Therefore, it eliminates wrinkles, relieves varicose veins and hemorrhoids, strengthens connective tissue.
3. Improves the condition of the liver.
4. Weakens the impact of various allergens.
5. Takes part in cleansing the body of poisons and toxins.
6. Helps lower blood cholesterol.
7. Accelerates the healing of wounds, burns, bleeding gums.
8. Increases the body's resistance to any adverse effects.
Unlike us humans, almost all animals can synthesize vitamin C in their bodies, which is why they are the least susceptible to diseases and do not catch colds. Unfortunately, people are deprived of such an opportunity.
Nature arranged it so that vitamin C, getting into the body, is instantly included in the metabolism, so its deficiency can be quickly replenished. In case of a cold or viral infection he helps immune system repel an attack, and the excess is easily excreted from the body.
The undisputed leader in the content of vitamin C -
Rose hip
2nd place occupies-red Bell pepper, sea buckthorn, blackcurrant
3rd place- green pepper, parsley (greens), dill
even less in fresh cauliflower, garden strawberries, fresh white cabbage, in citrus fruits (oranges, lemons, grapefruits, tangerines), boiled cauliflower, white currants.
Herbs contain the most vitamin C:
burdock root, alfalfa, mullein, horsetail, hops, eyebright, gerbil, fennel seed, peppermint, kelp, fenugreek, parsley, nettle, yarrow, red clover, sorrel.
Each family can provide itself with a significant supply of vitamins for the winter. Home canning can achieve very high content vitamins. Drying rosehips, filling blackcurrants with sugar does not require special skills.
The simplest thing is to prepare an infusion of rose hips.
It is very tasty, especially with honey or fruit syrup, so children will drink it with pleasure.
You can also prepare syrup from rose hips by adding red and chokeberry, viburnum, cranberry, hawthorn. Such a syrup can be consumed in 1 tbsp. 3 times a day, and give small children 0.5-1 tsp. - this will prevent many diseases.
The health of teeth and gums is quickly restored if additionally consumed vitamin C- it not only kills causative agents of caries, but also helps calcium to strengthen tooth enamel. If you take an increased dose of ascorbic acid with bleeding gums, then after half an hour you can safely brush your teeth: the vessels in the gum tissues will quickly strengthen.
The need for ascorbic acid increases in conditions unfavorable climate. So, in Antarctica, a person needs to take 250 mg daily. vitamin C. With a large muscle load, stressful situations, pregnancy, breastfeeding, most diseases need to increase its intake.
50 mg per day for children and 60 mg for adults of both sexes, 70 mg per day for pregnant and lactating women.
These RNP norms are minimum values required to avoid hypovitaminosis.
By the way, 3 (three!) cigarettes destroy the whole daily allowance ascorbic acid (60 mg). If you can't quit smoking, at least increase your intake of this vitamin!
For supporting normal level Vitamin C in the body needs to be taken more high doses: up to 500 mg per day.
C - ascorbic acid known to everyone since childhood. Having first discovered the powder in 1927, the Hungarian scientist Szent-Györgyi gave it the name hexuronic acid. But already in 1932, it was proved that the substance helps prevent and cure scurvy. It was then that vitamin C got its new name - ascorbic acid (from the ancient Greek ἀ - non- and Latin scorbutus - scurvy).
Physical Properties of Vitamin C
Ascorbic acid is not synthesized in the human body, although animals (with the exception of guinea pig and monkeys) and plants are able to produce it on their own. As a result of this injustice, we are forced to replenish our food supplies or take medications.
Vitamin C is a transparent powder, however, in this it differs little from other vitamins. It has a high solubility in alcohol and water, but is practically insoluble in fatty acids.
Askorbinka has sour taste- the one from childhood. In dry form, it can be stored for quite a long time, but under the influence of ultraviolet and high temperatures decomposes. Therefore, vitamin C is stored in a dark glass container in a cool place.
The role of ascorbic acid in the body
Understanding why the body needs ascorbic acid is not easy. The functions of vitamin C are varied:
- Boosts the immune system to help fight disease colds, asthma, eczema.
- Helps prevent cancer of the colon, endometrium, esophagus.
- Prevents deposits on the walls of blood vessels.
- Helps to remove toxins from the body.
- Takes part in the processes of assimilation, vitamins A, E, B1, B2.
- Promotes the production of stress hormones, which help the body cope with stressful situations.
- Contributes to the normalization of the penetration of capillary walls.
- Regulates blood clotting.
- Drying - ascorbic acid practically does not decompose during drying. Since the moisture evaporates, the weight of the fruit after drying decreases, and the concentration of vitamin per unit mass increases. The disadvantage of drying is that dried fruits are 4-7 times more nutritious than fresh fruits. If you are overweight, do not eat dried fruits at night. But in the morning they will be just right.
- Freezing - Rapid cooling down to -18 °C kills microorganisms, retaining almost all the vitamins in the fruit and without increasing the calorie content. Minus freezing - you need a large freezer. Please note that fruits cannot be re-frozen. When re-freezing, all useful substances are lost.
- Candied - used for berries. Raspberries, strawberries are not boiled, but sprinkled with sugar. Vitamins are preserved, and the need for a freezer is eliminated. Candied berries are stored in a cellar or refrigerator in jars under nylon lids. The downside is the high sugar content, but the delicacy turns out to be very tasty.
- Cooking - from 10 to 30% of ascorbic acid is preserved in jam. However, this is the most popular way of harvesting fruits. Despite the decrease in vitamins, jam can certainly protect against scurvy.
