What foods contain the most vitamins. Where is the most vitamin c

Having heard about the benefits of ascorbic acid, it is difficult to resist comparing products that are known for their high content. The data is sometimes contradictory, so the question often arises of where the most vitamin C, or simply ascorbic acid, is. It is not easy to give an answer to it, although there are methods of analysis, comparative tables. The fact is that ascorbic acid is destroyed during cooking, long-term storage, so the quantitative indicators in the same products are strikingly different.

What is vitamin C

Water-soluble L-ascorbic acid is vital for the body, the substance must be supplied with food every day. By chemical nature, vitamin C is a carbohydrate related in structure to glucose, its formula is C 6 H 8 O 6. Foods with the most vitamin C are mostly plant-based.
The pharmaceutical and food industries have long established the synthesis of ascorbic acid. The compound is present in the composition of various drugs, dietary supplements, drinks and food.

What is more vitamin C (in which products)

The increased content of ascorbic acid is typical for a large group of plants (mg/100 g of product):

  • dried rose hips (May, cinnamon) - 1000;
  • fresh shells of rose hips - 400;
  • sweet red pepper (Bulgarian) - 250;
  • Bulgarian pepper with yellow and green peel - 200;
  • sea ​​buckthorn fruits - 200;
  • blackcurrant - 200;
  • kiwi fruits - 200.

To fill the daily requirement for vitamin C, a person can brew and infuse 60 g of dried rose hips, drink this vitamin drink in several doses (like tea). The amount of ascorbic acid in sweet pepper is reduced after heat treatment by 2-2.5 times. It is recommended to consume it fresh, for example, in salads. Spicy herbs - parsley and dill - are almost not inferior to the leaders in the content of vitamin C. Plants in which the content of ascorbic acid is estimated as average:

  • Brussels sprouts, cauliflower, red cabbage, broccoli, white cabbage;
  • viburnum;
  • strawberry and strawberry,
  • citrus fruits (orange, grapefruit, lemon, tangerine).

Why is vitamin C so important for humans?

Ascorbic acid is an essential substance that is not synthesized in the human body. An adult needs about 150 mg of vitamin C per day, and its lack negatively affects vital activity, the condition of the skin and mucous membranes. With a sufficient concentration of the compound, a person has less colds, the body becomes more resistant to other infections, adverse environmental effects.

Vitamin C is a coenzyme - part of another biologically active molecule that regulates a number of chemical metabolic processes. In addition, the substance has strong antioxidant properties - it prevents the destruction of cellular structures by free radicals.

The consumption of those foods with the most vitamin C contributes to the absorption and preservation in the body of other important participants in metabolism and antioxidants - vitamins A and E. The role of ascorbic acid in maintaining the strength and elasticity of capillary walls, dissolving excess cholesterol (plaques in blood vessels) has been proven in studies , performing the functions of the liver, endocrine glands.

Hypovitaminosis C

Even in ancient times, travelers who ate mainly dry food, concentrates, noted bleeding gums and tooth loss. The disease scurvy, associated with a lack of ascorbic acid, often affected representatives of the northern peoples. The symptoms disappeared as soon as the person began to eat foods that contain a lot of vitamin C.

  • long-term healing of even small wounds, scratches and abrasions on the skin;
  • susceptibility to colds;
  • bleeding and swelling of the gums;
  • weakness, drowsiness;
  • irritability;
  • joint pain.

Taking high doses of ascorbic acid

Many have heard about the research and publications of twice Nobel laureate Linus Pauling in the field of treatment with vitamin C. The world-famous American chemist conducted experiments on taking large doses of ascorbic acid to treat various diseases. Polling proved that colds go away faster when you increase your daily intake of vitamin C by 3-10 times. The upper limit is limited by the so-called "intestinal intolerance". If a person suffers from diarrhea, then he can reduce the amount of those dishes in the diet, where there is more vitamin C. Usually, ascorbic acid, not absorbed by the body, is excreted with the end products of metabolism (with urine). Symptoms of hypervitaminosis C:

  • pain, colic in the lower abdomen;
  • redness of the skin;
  • nausea, vomiting;
  • loose stool.

These same signs are characteristic of many other diseases and conditions, so when they appear, it is better to consult a doctor.

In what form to consume foods with the most vitamin C

Ascorbic acid in the L-form is present in different parts of plants, less common in animal meat. Which is better: taking synthetic vitamin preparations to cover the daily dose, or enriching your diet with those foods and dishes that contain more vitamin C? For most people, the second way is preferable.

A high content of ascorbic acid is noted in fresh vegetables, fruits, berries, green parts and underground organs of many plants. Vitamin C - unstable, destroyed during storage, heating. For example, an increase in temperature can lead to a loss of 2/3 of the ascorbic acid in products. Half of all vitamin C molecules are destroyed in potato tubers after 6 months of storage. To preserve ascorbic acid, the gifts of nature must be carefully cooked or consumed fresh.

No vitamin other than D, which is produced by sunlight, can be synthesized by the human body. It is very important to get a sufficient set of vitamins from food, because they are antioxidants, and their lack can lead to deficiency conditions that provoke various diseases. It is worth remembering that an overdose of vitamins also adversely affects health.

Children learn about the benefits of apples at an early age. Indeed, in this fruit there is even more vitamin C than in oranges, and the various acids that make up the composition effectively destroy putrefactive bacteria in the body. Apples also contain quartzetin, which slows down the growth of cancer cells, a lot of iron, potassium, magnesium and pectin, which helps to normalize cholesterol levels.

Onion is not only a healthy product containing vitamins A, B and C, but also, literally, a cure for all diseases. It contributes to the proper functioning of the liver and thyroid gland, strengthens the immune system, neutralizes pathogenic bacteria, so this product is simply necessary during periods of influenza and SARS epidemics.

Garlic is a close friend of onions in terms of properties, it also destroys harmful bacteria, and effectively fights colds. It also normalizes the microflora of the stomach and helps lower blood cholesterol, contains vitamins C, B1, B3, PP.

Carrots contain a large amount of beta-carotene, which is easily converted in the body into vitamin A, vitamins E, C, K, PP, as well as nicotinic and pantothenic acids. Carrots and dishes from it are indicated for people suffering from diseases of the stomach, cardiovascular system, polyarthritis, atherosclerosis, and mineral metabolism disorders.

Nuts are a product rich in vitamins, healthy, lean and very tasty food. Nuts contain fats, proteins and carbohydrates, they are rich in trace elements such as potassium, phosphorus, manganese, calcium, iron, zinc and others. Walnuts are a real storehouse of vitamin C, they contain several times more of it than black currants: 5 walnut kernels provide the daily requirement of vitamin C! In addition to C, this nut contains vitamins B1, B2, A, P, E, and there is more lysine in it than in a chicken egg.

There are not many foods rich in omega-3 fatty acids that are so beneficial for the functioning of the heart and blood vessels. In fish, they are contained in excess, and it also contains a lot of vitamin D, A, E, phosphorus, selenium, calcium, magnesium, zinc and other elements. Fish is recommended for people with thyroid diseases, as well as for their prevention, for people with sensitive digestion, with iodine deficiency, to reduce the risk of strokes, and for dietary nutrition.

Milk and dairy are one of the main suppliers of calcium to the body. Vitamin A in its composition is responsible for growth, the condition of the skin, mucous membranes, vision, B2 is responsible for tissue respiration and energy production, vitamin PP is involved in the composition of enzymes that produce oxidizing processes. In addition to them, milk contains vitamins D, B6, B12, E.

Honey is a very valuable product, along with micro and macro elements, enzymes and acids, it contains a huge amount of vitamins: B1, B2, B3, B5, B6, B12, H (biotin), E, ​​K, C, PP. In total, there are more than 500 known components in it, and how many more will be discovered with the development of science! Honey is an excellent natural sugar substitute, has antifungal, antiviral properties, accelerates the healing of wounds and burns, increases efficiency, improves blood quality, promotes proper digestion, and this is not all of its capabilities!

A real vitamin bomb is called a small brown kiwi fruit. It contains a colossal amount of vitamin C: only 2 medium kiwis will satisfy the daily dose of an adult in this vitamin. It is also rich in pectin, magnesium, fiber, vitamins A, PP, B1, B2, B6, B12. Kiwi strengthens the immune system, speeds up metabolism, maintains a healthy background, and neutralizes the effects of nitrates. After a plentiful feast, not only medications will help to eliminate heaviness in the stomach, but also a couple of juicy kiwi fruits.

To form a 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, there is no need to talk about the harmlessness of pharmaceutical forms of ascorbic acid, 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, a large red bell pepper, 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. Wash the dill and green onion, chop finely, add to the salad. Salt it to taste, season with oil and lemon juice. A serving of this salad contains a daily dose of 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 that you rinse your mouth with clean water after eating, and also refrain from brushing your teeth with toothpaste with whitening components for several hours.

A few more sources of ascorbic acid: berries, citrus fruits and various types of cabbage. The most vitamin, oddly enough, Brussels (120 mg per 100 grams of product). Slightly 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 red cabbage - 60, in white cabbage - 45, in kohlrabi about 50. The content of vitamin C can be slightly increased by combining different types of 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 tasty, 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 strawberries, strawberries (60 mg per 100 grams). Moreover, there is almost the same amount of vitamin C as in fresh. But cranberries, lingonberries, chokeberries, 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 with 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 preserve 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 quite a few foods that are high in 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 promotes regeneration processes in the body, slows down aging, has a positive effect on the production of hormones, and also helps to eliminate toxins. Its average daily intake for an adult is 50 mg.

Vitamin C cannot be accumulated for the future, it is desirable to receive it with food daily. This can be done by eating fruits, vegetables, decoctions, herbs and even animal products. Each product contains a certain amount of vitamin C in its composition (measured in mg per 100 grams of product).

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Over 400 mg/100 gr

Rose hips contain the most vitamin C. The main features of the rosehip are that:

  • It is the only plant that contains 470 mg of vitamin C fresh and 1200 mg dry;
  • Rosehip can not be brewed with boiling water, otherwise the vitamin is lost. Water with a temperature of about 80 degrees should be used;
  • It is permissible to insist on a drink for several hours, but you should not store it for a long time (including in a thermos) - useful properties are lost;
  • After drinking a rosehip decoction, dentists recommend rinsing your mouth with clean water - a high content of ascorbic acid can destroy tooth enamel.

200-400 mg/100 gr

In second place in terms of vitamin C content are red bell pepper (250 mg), sea buckthorn and black currant (200 mg each). The main features of these products are:

  • It is best to consume these products (like most others) fresh;
  • Berries will retain most of the vitamin if they are rubbed with sugar, but not boiled down. It is best to store such a product in the refrigerator, and take it both fresh and adding to warm (but not hot) tea;
  • Peppers can be frozen for the winter and added to soups, stews and salads, or canned.

100-200 mg/100 gr

The third place in the content of vitamin C is shared by a number of products, such as:

  • Sweet green pepper and parsley (greens) - 150 mg each;
  • Brussels sprouts - 120 mg. It is best to use it fresh or boil it for a couple;
  • Green dill, wild garlic - 100 mg each.

Greens can be frozen or dried, but it is best to grow them at home on the windowsill so that they are always fresh.

50-100 mg/100 gr

A sufficient amount of vitamin C is found in:

  • Broccoli. 90 mg of vitamin C. In relation to other useful substances, this cabbage variety can be called the leader of the group as a whole;
  • Kiwi. About 80 mg. This fruit is useful to combine with others, including it in fruit salads or serving with meat;
  • Cauliflower and red rowan 70 mg each;
  • Papaya, oranges, strawberries, strawberries and red cabbage are almost as good as their predecessors - about 60 mg;
  • Spinach and horseradish are not only tasty, but also healthy additions to dishes (55 mg of vitamin C);
  • Kohlrabi and white cabbage, as well as grapefruit. About 50 mg.

Up to 50 mg/100 gr

You should also include in your daily diet:

  • Tangerines, lemons, sorrel, beef liver (35-50 mg);
  • Rutabaga, gooseberries, radishes and radishes, celery greens, fresh green peas, beef liver (25-35 mg);
  • Quince, raspberries, melon, pineapple, potatoes, beans, chicken liver (20-25 mg);

Less than 20 mg of vitamin C in various proportions contains most fruits, berries and vegetables.

WHERE IS MORE VITAMIN C?

For our body it is difficult to overestimate the importance vitamin C- "vitamin of life", the most important functions of 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 of 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 the event of a cold or viral infection, it helps the 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 sweet pepper, sea buckthorn, black currant


3rd place- green pepper, parsley (greens), dill

even less in fresh cauliflower, garden strawberries, fresh white cabbage, 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 a very high vitamin content. 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 berries, viburnum, cranberries, and hawthorn to them. 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 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 an 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, you need to increase its consumption.

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 represent the minimum values ​​required in order to avoid hypovitaminosis.

By the way, 3 (three!) cigarettes destroy the entire daily norm of ascorbic acid (60 mg). If you can't quit smoking, at least increase your intake of this vitamin!

To maintain normal levels of vitamin C in the body, you need to take higher doses: up to 500 mg per day.

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