Where is the most vitamin C found? What foods are high in vitamin A. Why is vitamin C so important for humans?

Where is the most vitamin C?

Vitamin C is organic compound, which is also called ascorbic acid. It is simply necessary for normal functioning organism, its work and health. At the same time, vitamin C is not produced by the human body, but enters it only with food, therefore, if the body is not provided right diets, it turns out beriberi. Accordingly, it is better to find out where the most vitamin C is in order to prevent beriberi.

Where is vitamin C found

There are some misconceptions about where the most vitamin C is.

Rose hip. Traditionally, it is believed that the largest amount of vitamin C is found in citrus fruits, but it's not. Most of the vitamin C, oddly enough, in dried berries wild rose. Dried rosehips are followed by fresh ones, which also contain a large amount of vitamin C. You can find rosehip juice on sale, and cook compote from dried ones. Just keep in mind that in compote it will bring much less, because. during heat treatment, the concentration of vitamin C in the original product decreases in proportion to the time of its preparation.
Kiwifruit - Kiwifruit is also high in vitamin C, so eat a few of them to make up your daily dose.
Blackcurrant - in addition to vitamin C, it also contains substances that help remove cholesterol from the body, so it will be useful in many ways.
Sweet green pepper - if you pay attention to the content of vitamins, then such pepper will be much more useful in a salad than Bulgarian red.
Greens - in particular parsley. But the problem with these products is that the content of vitamin C is measured per hundred grams of the product, and not everyone can eat one hundred grams of parsley.
Strawberries and garden strawberries - their vitamin C content is the same as in citrus fruits, which is significantly lower than in the products mentioned above.
Citruses - well, finally, we got to them, note that these are far from the richest fruits in vitamin C, and there are many other products that will help fill the daily need for it. This should be in your favor if you are allergic to citrus fruits.

Why you need vitamin C

He participates in the process carbohydrate metabolism, so it is responsible to some extent for the level of sugar in the blood.
Participates in the process of blood clotting - without it, bleeding will last longer and may not stop at all. Sailors who suffered from scurvy, which occurs due to vitamin C deficiency, suffered from bleeding gums.
It helps to restore and regenerate tissues, together with the previous property, these two processes are responsible for wound healing and recovery from various injuries.
Reduces vascular permeability - due to this, the walls of the vessels become stronger and less susceptible to damage, so if you suffer from perpetually red eyes or nosebleeds, then vitamin C will be very useful for you.
Increases the body's resistance to infections - therefore, vitamin C is important to consume during the period of spread viral diseases, in the treatment and prevention of influenza and colds.
Beneficial effect on the pancreas and thyroid glands. Thus, vitamin C helps to normalize metabolism and digestion.

Knowing where the most vitamin C is, you can eat healthy and help your body.

In childhood in kindergarten we were given small tasty bright yellow balls every day. I asked my mother what it was, and she answered me that it was vitamin C or ascorbic acid. “Vitamin C, so that there are no wrinkles on the face,” my mother always answered me, to my question why this vitamin is needed at all. Indeed, vitamin C is perhaps the most famous among others. Despite its popularity, not everyone knows why it is needed and what foods it contains. But first things first.

Well, first of all, vitamin C is the strongest antioxidant that slows down the aging process (so my mom was right about wrinkles). Secondly, it strengthens very well immune system, in other words, when enough it is quite difficult to get sick of this vitamin in the body. It also stabilizes the psyche and is involved in the production of certain hormones, necessary for the body. This vitamin also has a positive effect on blood clotting and reduces allergic reactions. In other words, vitamin C is a necessary thing, its deficiency can lead to beriberi and deadly disease scurvy.

For some reason, there is an opinion among people that lemons contain the most vitamin C, but this is not at all the case. But I will not open America either, saying that most of this vitamin is in rose hips, since everyone knows that rose hips are very useful. 100 grams of the fruit of this plant contains from 650 to 1800 mg of the most famous vitamin - depending on dried wild rose or fresh (in dried - vitamin C is the most), and this is a lot. The second position in terms of vitamin C content is occupied by red pepper. However, it is already significantly inferior to rose hips (only 250 mg per 100 grams of product). Shared third place black currant and sea buckthorn - only 200 mg of vitamin. Next come green peppers and parsley, containing only 150 mg of vitamin C. This group of leaders also includes horseradish (100 mg), cauliflower(75 mg), sorrel and strawberries (60 mg each), but the lemon mentioned above contains only 50 mg of vitamin per 100 g. its edible part. Next in descending order of vitamin C are following products: radish, red currant, White cabbage, spinach, apples, tomatoes, tangerines, fresh potatoes, green onions, green peas, turnips, radishes, raspberries, etc.

However, it is important to know that vitamin C is water-soluble and is rapidly destroyed by heat treatment, interaction with metals (due to oxidation), and long-term storage. Therefore, you need to remember a few rules if you want the listed products to really benefit you. Try to touch foods containing vitamin C less with a knife, for example, it is appropriate not to cut a pepper, but simply chop it with your hands (this way, much more vitamin C will be preserved), try to eat vegetables and fruits raw (in boiled or fried cabbage, vitamin C is almost 2 times less than in fresh). If you still cook vegetables, try to lower them into already boiling water, as everyone's favorite vitamin quickly disappears into it. And even more vitamins are in the peel, which many deprive themselves of by throwing away, for example, the peel of tomatoes or apples. Well, in my opinion, it is clear that the most vitamins are in vegetables, fruits and berries, which, as they say, are fresh from the garden and from their garden.

If interesting, daily requirement an adult in vitamin C - 70-100 mg. It is impossible to exceed this dose, since the excess will leave the body with urine. But just a lack of a vitamin can have a great effect on your health. Therefore, if there is no way to eat at least something that contains vitamin C, you should think about ascorbic acid.

For the formation healthy diet you need to know as much as possible about the composition of the products, so as not to make a mistake inadvertently and not to eat something useless or even harmful. That is why I decided to write a series of articles about vitamins - what foods contain them, in what quantity, how to combine them correctly so that the products are better absorbed.

Let's start with vitamin C. The second name of this substance is ascorbic acid. The good news, perhaps, will be for you the fact that vitamin C cannot be overdosed. Its excess is easily excreted by the body without any consequences. However, about harmlessness pharmacy forms ascorbic acid is out of the question, because in this case we are dealing with a concentrate. And as for products containing vitamin C, its concentration in food is so small that an excess of such products cannot harm. The recommended daily dose of "ascorbic": from 70 to 95 mg.

What foods contain the most vitamin C?

There is a lot of vitamin C in dry and fresh rose hips (in dry 1200 mg per 100 grams, in fresh 470). It's great, right? Dry fruits can be bought at any pharmacy, brewed with hot, but not boiling water, infused, slightly sweetened and drunk.

The generally recognized leader in the content of ascorbic acid is bell pepper (250 mg per 100 grams of product). Of course, not canned or thermally processed - in soup, stew or stuffed. A gigantic amount of the vitamin is found in fresh pepper pulp, which can be added to salads.

Recipe for vitamin salad with sweet pepper

take a fork of cabbage weighing up to a kilogram, large Bell pepper red, a bunch of dill, a bunch of green onions, a tablespoon of oil and half a lemon. Wash and dry vegetables first. Chop the cabbage, add salt, remember with your hands so that the juice stands out. Slice the de-seeded sweet pepper into thin strips. Mix it with cabbage. dill and green onion wash, finely chop, add to the salad. Salt it to taste, season with oil and lemon juice. A serving of this salad contains daily dose vitamin C.

By the way, there is also a lot of ascorbic acid in fresh herbs, although less than in sweet peppers. The most "vitamin" greens are in parsley (150 mg per 100 grams of product). She is slightly inferior to dill and wild garlic, spinach, sorrel, green onions. You can significantly increase the vitamin value of any salad by simply adding fresh herbs in various combinations. Just follow the measure: like any acid, vitamin C destroys tooth enamel. Therefore, it is recommended to rinse after eating. oral cavity clean water, and also refrain from brushing your teeth with a paste with whitening components for several hours.

A few more sources of ascorbic acid: berries, citrus fruits and different kinds cabbage. The most vitamin, oddly enough, Brussels (120 mg per 100 grams of product). a little less vitamin C in cauliflower - 70 mg per 100 grams. However, it is worth considering that few people consume cauliflower raw. And during heat treatment, vitamin C is destroyed.

In other types of cabbage (white, red, kohlrabi) there is not so much ascorbic acid. In the red head - 60, in the white head - 45, in kohlrabi about 50. The content of vitamin C can be slightly increased by combining different types cabbage in salads and adding greens.

Berries as a source of ascorbic acid

Surely you have already guessed which berry contains the most ascorbic acid. Of course, blackcurrant! And also - vitamin C in these berries is approximately equal, 200 mg per 100 grams of product. That's just it is contained in fresh currants and sea buckthorn. Compotes, jams and other products of berry processing are delicious, but completely useless in terms of saturating the body with ascorbic acid.

Other "berry" sources of vitamin C: red rowan (70 mg per 100 grams), garden and wild strawberry, strawberries (60 mg per 100 grams). Moreover, there is almost the same amount of vitamin C as in fresh. But cranberries, lingonberries, chokeberry, cherries and grapes contain very little ascorbic acid. Cranberries, for example, are only 15 mg per 100 grams of berries, and grapes are only 6. So these berries are not suitable for saturating the body with ascorbic acid.

What else?

In addition to vegetables and currants with sea buckthorn, kiwi contains a record amount of the desired vitamin. This sweet exotic fruit has almost caught up Brussels sprouts- it contains 90 mg of ascorbic acid per 100 grams of fresh pulp. Kiwis can be eaten plain or used to make smoothies.

Papaya and oranges are another delicious source of vitamin C. Papaya has 62 mg, oranges have 60. Lemons have only 40 mg, but if you put a circle of lemon in hot tea, vitamin C is destroyed. To save this unstable vitamin, use lemon juice(add to other juices or salads). As for grapefruits and tangerines, there is almost as much ascorbic acid in them as in lemons.

As you can see, there are many products with high content vitamin C. There are plenty to choose from. And certainly it is quite possible to do without pills. A good vitamin dessert can be

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

Ascorbic acid got its name from the Latin "scorbutus" (scurvy). Back in the 18th century, long before the discovery of vitamins, it was found that citrus juice contains a certain substance that prevents the development of scurvy in sailors during a long voyage. It is known that scurvy is a disease caused by a sharp lack of vitamin C in food (avitaminosis).

What are the functions of vitamin C in the body?

Vitamin C is one of the most effective antioxidants; it protects the cells of the body from harmful effects free radicals. Vitamin C is a participant in the biosynthesis of collagen and its precursor - substances that are necessary for the formation of a 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 coagulation and normalize the permeability of the walls of small blood vessels. It can prevent the development of hypersensitivity reactions (allergies) and reduce the severity of the inflammatory process.

Ascorbic acid is necessary for a person to protect his 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 bodies digestive tract, urinary and reproductive systems.

Ascorbic acid accelerates the process of excretion from the body heavy metals and their compounds.

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

The compound does not have the ability to be deposited, and is not synthesized in the body, and therefore a person must constantly receive it from the outside in the alimentary way (with food and drinks).

Natural sources of this compound are many vegetables and fruits. There is very little vitamin C in animal products.

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

Animal Sources:

beef and pork liver;
kidneys and adrenal glands of animals;
mare's milk;
goat milk.

Plant Sources:

leafy greens ( , );
horseradish;
onions (green and onion);
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" in the fruits of mountain ash, rosehip and is very high. Vitamin drinks from them allow you to cope with seasonal (winter-spring) hypovitaminosis.

Plants that can be used to make vitamin infusions:

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

Sufficiently long storage of products and biochemical processing have a negative impact on the level of vitamin C in food. One of the few exceptions are dried rose hips, in which up to 1 year or more is preserved exclusively high concentration ascorbic acid (up to 0.2%). Rosehip contains a lot of other useful substances- vitamins K, P, tannins, sugars, etc. Syrup is made from fruits (it can be purchased at a pharmacy), which will help to easily defeat hypovitaminosis.

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

Vitamin C Intakes

An increased amount of "ascorbic acid" is required by patients, as well as those who take drugs, and.

Important:found that the need for vitamin C is significantly increased in people suffering from nicotine addiction; in addition, tobacco combustion products impair digestibility beneficial compound. Smokers, as well as those who regularly consume alcoholic beverages, are advised to consume 20-40% more vitamin C.

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

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

climate;
ecological situation in the region;
professional hazards;
smoking (including passive);
alcohol consumption;
age;
pregnancy;
lactation.

Note: studies have shown that in hot or very cold climates, a person needs an average of 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, common 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 need 30 mg, and babies from 6 months to 1 year need 35 mg of vitamin C per day. Children from 1 to 3 years old need 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 into several doses, i.e., use the principle " fractional nutrition». Human body consumes quickly enough water soluble vitamins and rapidly excretes "excess" in the urine. Thus, it is much better to maintain a constant concentration of ascorbic acid by taking drugs or by consuming fruits and vegetables in small portions throughout the day.

Vitamin C hypovitaminosis was found in 60-80% of preschool and younger children school age. Almost the same data were obtained from the results of studies conducted in various regions of the Russian Federation.

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

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

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

Internal causes are a violation of the absorption and ability to assimilate ascorbic acid.

The external cause is a long-term shortage of vitamin with food.

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

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

note : teeth can become loose and fall out as resorption (resorption) occurs bone tissue alveoli (tooth sockets), and insufficient collagen synthesis leads to weakening of the fibers of the periapical ligaments.Bruises on the body are formed almost by themselves due to the fragility of the capillary walls.

Indications for starting high doses of vitamin C

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

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

Important:in rare cases at the reception higher doses vitamin C may develop hypersensitivity reactions (allergies).

AT preventive purposes it is recommended to take 0.25 g of vitamin C with meals (the frequency of intake is 4 times a day). When symptoms of a cold appear in the first 4 days from the onset of the disease, 4 g of ascorbic acid should be consumed 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 not excluded.

When taken concomitantly with drugs salicylic acid vitamin C can provoke 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 deficiency of glucose-6-phosphate dehydrogenase large doses ascorbic acid can lead to the destruction of red blood cells, which threatens with serious complications.

Large doses of vitamin C reduce the absorption of B12.

Contraindication for use shock doses» are diabetes, increased clotting blood, and a tendency to.

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

Vitamin C or ascorbic acid is the main assistant to our immunity. As soon as we catch a cold or catch a virus, we start drinking tea with lemon and eat other foods that contain the most great content vitamin C. But this vitamin has not only an immunostimulating effect, it also has other important impacts on the body. For example, without vitamin C, we cannot experience delight. Vitamin is responsible for the sensitivity in the body, as it stimulates the formation of hormones and other nerve-exciting substances. Vitamin C carries sulfuric acid salts to every cell, the lack of which causes microcracks in the body, for example, on the gums. Without ascorbic acid, the body cannot absorb such an important trace element like iron. Vitamin releases iron, located in the walls of the intestines and bile, and then helps it get into the blood, which delivers the trace element to the organs. Vitamin C content in foods is important for fat people, since it is involved in the synthesis of the amino acid carnitine, which breaks down fat cells releasing energy.

We have found that ascorbic acid is very important for human health. But if you take it in large quantities, will it harm the body? No, since excesses of this vitamin are not toxic, therefore they are simply excreted from the body without any consequences.

Now consider where most of the vitamin C. It is found in many fruits, vegetables and berries. The leaders in the content of vitamin C are: sea buckthorn, cloudberries. If you eat half a glass of any of these berries every day, you can be sure that you will fully saturate the body with ascorbic acid. Fruits that contain vitamin C are widely known to everyone - these are oranges, grapefruits, tangerines and lemons. For a long time they were considered leaders in the content of ascorbic acid, until scientists found out that kiwi was significantly ahead of them. If you cannot imagine life without a fragrant lemon, then try to eat it with a peel, as the zest contains the main amount of vitamin C. Rosehips, red peppers, strawberries, mountain ash, green peas, Brussels sprouts, cauliflower and red cabbage are also rich in ascorbic acid. In winter, both berries no longer contain many vitamins. But there is a product where there is the most vitamin C in the beriberi season - this is sauerkraut.

Berries, fruits and vegetables should be consumed immediately after removal from the garden or purchase, as long storage reduces the content of ascorbic acid in them. Vitamin is destroyed by the influence of light, air and heat. If you are preparing a salad, try not to cut fruits and vegetables into small pieces, this will help preserve more vitamin C in the products.

If you start to get sick, and you don’t have foods with the most vitamin C on hand, then help suppress discomfort special effervescent tablets. They are sold in any pharmacy. All you have to do is put it in a glass of water. pharmacy vitamin With and you can help the body cope with a cold or a virus on initial stage illness. Ascorbic acid vitamins are widely known to everyone, they are loved by both children and adults. If a person does not tolerate artificial vitamin C, then you can try drinking acerola extract - this is a type of cherry. This extract can be purchased from healthy eating. You can also buy such people in pharmacies. It is quite effective in boosting immunity, but usually does not cause allergic reactions.

When deciding which product is best to consume, where is the most vitamin C, try not to chase fashion and buy Exotic fruits, vegetables and berries. It is better to eat foods grown in our geographical area.