The highest content of vitamin C in. Interaction with other substances. What foods are rich in vitamin A

Vitamin C also goes by the following names: antiscorbutic vitamin, antiscorbutic vitamin.

Vitamin C is a water-soluble substance that does not accumulate in the body. It must be ingested with food daily, otherwise you will not see high spirits all day, as it has access to the emotional environment of a person. Vitamin C helps keep vitality for many years.

The value and role of vitamin C

What else is vitamin C useful for: it has a strengthening effect on bone tissue, skin, tendons, teeth, blood vessels, especially on microscopic capillaries, increases the elasticity and strength of blood vessels, accelerates the healing of wounds, burns, bleeding gums. Reception enough ascorbic acid has a positive effect on regulatory metabolic processes. Vitamin C also improves the functioning and condition endocrine glands, digestive organs, adrenal glands and liver, lowers blood cholesterol levels, has anti-allergic and anti-cancer effects, prevents the formation of ulcers in the stomach, has a beneficial effect on the eyes, removes toxins from alcoholics and drug addicts, helps with varicose veins, hemorrhoids, slows down the aging process of the body , eliminates folds and wrinkles, takes care of the harmony of our figure and beauty. Vitamin C participates in the production of a number of hormones, including anti-stress ones. Calcium and vitamin C are natural dentists, according to modern biochemists, because: Vitamin C fights bacteria that cause dental caries and strengthens the gums, while calcium gives strength to teeth and jaw bones.

Daily requirement of vitamin C

• for adults 45.0 - 70.0 mg;
• for pregnant women 70.0 - 90.0 mg;
• for nursing mothers 70.0 - 100.0 mg;
• for children, depending on age and gender 40.0 - 50.0 mg;
• for infants 30.0 - 35.0 mg.

When changes climatic conditions, large muscle loads, diseases, stressful situations and for older people, you need to increase the intake of vitamin C.

What foods contain vitamin C (sources)

Plant foods containing vitamin C:

Dried rose hips, barberry, fresh rose hips, sea buckthorn, black currant, parsley, pepper, Brussels sprouts, dill, wild garlic, hawthorn, broccoli, cauliflower, kiwi, garden ash, orange, grapefruit, strawberries, horseradish (root), white cabbage head, lemon, tangerine, pineapple, sorrel, green onion, green pea, tomatoes, radish, potatoes, domestic apples, garlic, cucumbers, beets, carrots.

Vitamin C is found in animal products:

Horse milk.
The name of the products is written in descending order by the amount of vitamin C in it. (the data is rather conditional, the content of vitamins and minerals may differ depending on the soil where the product grew)

Vitamin C Interactions and Compatibility

Vitamin C promotes the absorption of aluminum, which can be toxic to you, so you should not take preparations containing aluminum along with ascorbic acid. Contraceptives and aspirin can reduce blood levels of vitamin C. Vitamin C takes part in the absorption of iron and the neutralization of toxins, interacts with vitamins B2, B5. Ascorbic acid is essential for the formation folic acid and iron protection of hemoglobin, as well as for stabilization, which in turn enhances the antioxidant properties of vitamin C.

Vitamin C deficiency symptoms

• frequent colds;
• bleeding gums;
• inflammation of the mucous membranes;
• varicose veins veins;
• joint pain;
• dry skin;
• haemorrhoids;
• overweight;
• lethargy;
• fatigue;
• weak nerves;
• poor concentration;
• irritability;
• depression;
• insomnia;
• early education wrinkles;
• hair loss;
• blurred vision;
• scurvy.

Symptoms of an overdose of vitamin C

It must be remembered that the symptoms of an overdose are not as terrible as with a lack of vitamin C. But still, large doses can change the absorption of vitamin B12 and lead to its deficiency. Chronic abuse of vitamin C can cause pruritus, irritation of the urinary tract, diarrhea. Also, ascorbic acid should not be abused by pregnant women, with increased blood clotting and diabetes.

AT winter time the majority of the population in our country gets relatively large amounts of vitamin C from potatoes, as well as from fresh and sauerkraut.

Although potatoes at this time contain relatively little vitamin C (about 10 mg% per 100 g), and sauerkraut less than 20 mg%, yet due to their consumption in large quantities in sum, the amount of vitamin C coming from these foods is significant.

With a lack of vitamin C, scurvy develops. Excessive doses (up to several grams per day) of ascorbic acid are also not harmless to the body and can lead to severe complications such as kidney stones.

Required amount of vitamin C(adults from 50 to 100 mg, children from 30 to 70 mg per day) should be ingested with food.

The main sources of vitamin C are berries, vegetables and fruits. The daily need for a vitamin is replenished by cabbage, potatoes, green onions, tomatoes, etc.

The largest amount of vitamin C is found in rose hips (up to 1200 mg), berries black currant(up to 200 mg), red pepper (up to 250 mg). A lot of vitamin C in sea buckthorn, oranges, lemons; very little in animal products.

The content of vitamin C in foods. Table

Vitamin C is not found in rye bread, in such cereals as: semolina, buckwheat, rice, oatmeal, wheat.

The table shows that the main sources of vitamin C are greens, fruits, berries, vegetables, fruits. The daily need for this vitamin is met by cabbage, potatoes, green onions, tomatoes, etc. A lot of ascorbic acid is also found in green sweet peppers, red peppers, black currants, horseradish, strawberries, sorrel, lemons, oranges and many other products. vegetable origin.

Rosehip is its natural concentrate (100 g of dried fruit contains up to 1500 mg of vitamin C). Dried rose hips are an excellent source of vitamin C and are especially valuable in winter and spring. Infused for 10-12 hours. a decoction of rose hips contains daily dose vitamin C. Ascorbic acid is also obtained synthetically, it is produced in the form of a powder, dragee, tablets with glucose, etc .; it is part of various multivitamin preparations.

But that's strange. The natives of the Far North - Nenets, Chukchi, Eskimos - who do not consume vegetables, fruits, herbs, did not show signs of C-vitamin deficiency. At one time, there was such a hypothesis: a long, centuries-old diet of many generations, very poor in vitamin C, led to the fact that the body of these peoples adapted, adapted to small amounts of vitamin C, sharply reduced its need for this nutritional factor.

What actually turned out? Research of Arkhangelsk medical institute in the Far North of the USSR, conducted on the Nenets, and the observations of American scientists on the Eskimos showed that these peoples still receive up to 50 mg of Vitamin C per day due to very large, from the point of view of a European, quantities of meat, fish, internal organs, consumed often in a slightly boiled or raw form.

Supplying the body with vitamins and other nutritional factors in to a large extent depends on the structure of nutrition, which varies dramatically among different peoples. So, for example, cabbage and potatoes, compared with many other products, are not so rich in ascorbic acid.

But the population of our and many other countries consumes them almost all year round in such significant quantities that due to them the need for vitamin C is satisfied to a much greater extent than due to, for example, pineapples or oranges much richer in ascorbic acid. On the other hand, pineapples and oranges, which do not grow in Russia, are mass consumption products in a number of southern countries and, therefore, serve as very significant sources of vitamin C.

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 a sour taste - the one that comes 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:

1. Boosts the immune system to help fight disease colds, asthma, eczema.
2. Helps prevent cancer of the colon, endometrium, esophagus.
3. Prevents deposits on the walls of blood vessels.
4. Helps to remove toxins from the body.
5. Takes part in the processes of assimilation, vitamins A, E, B1, B2.
6. Promotes the production of stress hormones, which help the body cope with stressful situations.
7. Contributes to the normalization of the penetration of capillary walls.
8. 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. Lack of drying - dried fruits are 4-7 times more nutritious fresh fruit. 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. Minus - great content sugar, but the delicacy is 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.

Vitamin C promotes regeneration processes in the body, slows down aging, positive influence 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 per 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 the drink for several hours, but you should not store it. long time(including in a thermos) - beneficial features are lost;
• After drinking rosehip decoction, dentists recommend rinsing your mouth. clean water - high content ascorbic acid can destroy tooth enamel.

200-400 mg/100 gr

Red is the second highest content of vitamin C. bell pepper(250 mg), sea buckthorn and blackcurrant (200 mg each). The main features of these products are:

• It is best to consume these products (like most others) fresh;
• Berries will keep most 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 vitamin C. As compared to others useful substances this variety of cabbage 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 during fruit salads or served 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 and also 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.

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. It is a powerful antioxidant that 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, on the 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 (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 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 great amount 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 over a long period of 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 involved in heavy physical and mental labor, elderly people.

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 in dire 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.