Food sources of vitamin C - how did ascorbic acid help discover the New World? Which foods contain the most vitamin C and how to increase its absorption.

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

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

The role and significance of ascorbic acid

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

Did you know? The understanding of the benefits of ascorbic acid began in the 18th century, in Edinburgh, by a medical student. General observations showed that citrus fruits were especially effective in treating scurvy. Only 200 years later did scientists understand exactly what substance in citrus plants is healing. This substance turned out to be vitamin C.

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

To date, a large number of studies have been conducted to help have an objective view of acid and, of course, reveal different facets of its effect on human health.
Ascorbic acid is a water-soluble drug, so it does not stay inside the body, which means its amount must be regularly replenished. It is also susceptible to the destructive effects of high temperatures, so this method of processing is undesirable.

Ascorbic acid has the ability to restore oxidative processes, as it is a fairly 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 human endocrine and nervous systems; helps speed up the process of recovering from various colds; promotes the absorption of iron, protein and some other important elements for humans; synthesizes hormones; restores the function of the thyroid gland and pancreas.

Converts harmful cholesterol into bile acids, which are so necessary for humans; removes toxic substances (mercury, lead) from the body, i.e. reduces intoxication; extremely important for growth, formation of tissue and bone cells, teeth, nails. It prevents cancer and atherosclerosis. Increases stress resistance.

Daily norm

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

There is an increased need for the drug in older people and smokers, since the above factors significantly reduce the level of acid in the body.

For adults

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

For children

Children's daily need for vitamins will depend, first of all, on the child's age. 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 dose is 95 mg; during breastfeeding – 120 mg.

For athletes

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

During scheduled 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 daily dose should be divided into several parts, since the vitamin is consumed quite quickly. It is more rational to practice gradual replenishment of the vitamin supply than one-time consumption of a large dose.

Which foods contain the most

Ascorbic acid is widespread in food products 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 in what quantities this vitamin can be found in nature. The amount of substance in products is shown per 100 g.

Rosehip is the record holder for the amount of vitamin C, thereby getting ahead of the lemon that is firmly entrenched in our perception.

Depending on the variety of this medicinal plant, the amount of ascorbic acid will 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? Already in the 17th century in Russia, rose hips were used to treat soldiers wounded in the war with the Turks. To heal wounds, bandages soaked in a decoction of the petals were applied to them, and the edges of the wounds were washed with a fruit decoction to prevent gangrene.

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

Red and green peppers

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

Black currant

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

Sea buckthorn and red rowan

The 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 is only 40 mg in lemon, 45 mg in grapefruit, and 60 mg in orange.

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

Pineapple and kiwi

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

Did you know? In China, pineapple is a must on the festive table when celebrating the New Year in oriental style. It is believed to bring success and prosperity in the coming year.

Papaya and mango

Although the fruits of the trees vary in 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 growing environment 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.

The amount of vitamin is comparable to citrus fruits (including their peel). Therefore, some people prefer this particular product, relying primarily on the pleasant taste sensations

An extremely useful product that is available throughout the year. It is unique for 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 of it per 100 grams of apples. It turns out that in order to fill the daily requirement, 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 were and are used to decorate dishes, serve as a storehouse of usefulness. Parsley contains slightly more ascorbic acid (150 mg) than dill (100 mg).

Parsley is known for its rejuvenating effect, as well as normalizing the digestive tract. Dill stimulates the cardiovascular system, reduces inflammatory processes in the body and lowers blood pressure.

Spinach and sorrel

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

Did you know? People often called sorrel meadow apple or wild beet.

Cabbage

A product such as cabbage is also unique in its properties, the medicinal capabilities of which have been studied a long time ago. Common beneficial properties unite each variety of this plant. But there is a slight difference in the composition of each species. Also, the method of preparation greatly influences the reduction of the medicinal properties of the product. Cabbage has the peculiarity of long storage, is resistant to slight frosts, and therefore 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 prepared cabbage replenishes the daily vitamin requirement. Even after fermentation, it does not lose its properties, which makes the salad from this product both tasty and healthy.

It is considered a medicinal vegetable. It is included in the diet of heart patients and for diseases of the nervous system. 90 mg of ascorbic acid per 100 grams of this vegetable. It is important to remember that heat treatment slightly reduces this percentage.

Did you know? George Bush Sr. really disliked broccoli, so he banned it from the White House.

Brussels

Kohlrabi

This cabbage differs from others in that it is not the leaves that are eaten, as usual, but the lower part of the fruit - the stem.

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

Red cabbage
Its properties are very similar to white cabbage. It differs slightly in taste, 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 puts cauliflower on a par with the leaders in the amount of ascorbic acid.

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

Shortage and surplus

The complex symptoms of ascorbic acid deficiency are quite varied:

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;
problems with excess weight;
haemorrhoids;
deterioration of skin elasticity, dryness and appearance of wrinkles;
fragility and hair loss;
rapid damage to the nail plate;
phlebeurysm;
rheumatoid pain;
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 preventative consumption of a pharmaceutical drug or acid in its natural form.

Symptoms of excess 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 malfunction of the urinary system;
diarrhea;
the appearance of kidney stones.

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

Interaction with other substances

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

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

There are people who do not know how vitamin C acts on the body, but they know that it must be taken. The human body is designed in such a way that it cannot reproduce ascorbic acid. Supplies need to be replenished from outside.

Where is there a lot of vitamin C? Even a schoolchild will give examples of products with its content. In most cases, these will be citrus fruits and onions. However, the list is not limited to this.

Where is the most vitamin C?

The vitamin is found in plant foods - fruits, vegetables and herbs.

Kiwi

This berry is beneficial for the body precisely because of the presence of vitamin C. It is very useful to eat kiwi with the peel. It is not digested and absorbs harmful toxins. They are then eliminated naturally from the body.

Orange

A medium-sized orange weighing 150 grams replenishes the body with a daily dose of vitamin. It must be used for scurvy, vitamin deficiency, colds and flu.

Red bell pepper

Pepper is the leader among vegetables in terms of the content of this vitamin. It is best consumed fresh. But even in a canned product, the content of this vitamin remains at a high level.

Cabbage

This vegetable contains the most stable form of this vitamin. The juice of this vegetable is used to treat ulcers, gastritis and other diseases of the digestive system.

Parsley

To replenish your daily requirement of vitamins, it is enough to eat 50 grams of greens. You can make a salad or add it to first courses.

Onion greens

The bulb contains less vitamin than the feathers. In spring, green onions become a real salvation for our body. 100 grams of greens will replenish the daily requirement and relieve vitamin deficiency. In addition, it will improve the condition of hair, nails, skin and teeth.

Spinach

Spinach is best suited for replenishing the body with vitamins in late autumn and winter.

Celery

There is more vitamin C in celery shoots and leaves than in its root. Salads are made from it and used as a seasoning for vegetables and first courses.

Tomatoes

If you want to saturate your body with vitamin C using this vegetable, it is better to use late varieties.

Raspberries

Raspberries are known to everyone as a useful medicinal berry. Among all the components included in its composition is vitamin C. It is not for nothing that raspberry tea is prescribed for colds and flu. It strengthens the body and fights the virus.

Products containing vitamin C per 100 grams

Sweet red pepper – 250 mg;

Yellow sweet pepper – 150 mg;

Brussels sprouts – 120 mg;

White cabbage – 60 mg;

Radish – 29 mg;

Peas – 25 mg;

Radish – 25 mg;

Beans – 20 mg;

Zucchini – 15 mg;

Beetroot – 10 mg;

Cucumbers – 10 mg;

Onion – 10 mg;

Pumpkin – 8 mg;

Carrot – 5 mg;

Eggplant – 5 mg;

Potatoes – 2 mg.

Greenery:

Parsley – 150 mg;

Dill – 100 mg;

Spinach – 55 mg;

Sorrel – 43 mg;

Celery – 38 mg.

Fruits and berries:

Rosehip – 470 mg;

Sea buckthorn – 200 mg;

Black currant – 200 mg;

Kiwi – 92 mg;

Rowan – 70 mg;

Oranges – 60 mg;

Strawberries and wild strawberries – 60 mg;

Lemons – 40 mg;

Tangerines – 38 mg;

Gooseberry – 30 mg;

Quince – 23 mg;

Raspberry – 20 mg;

Melon – 20 mg;

Pineapple – 20 mg;

Cranberry – 15 mg;

Cherry – 15 mg;

Bananas – 10 mg;

Apples – 10 mg;

Grapes – 6 mg;

Pears – 5 mg;

Pomegranate – 4 mg.

From the above, you can make a list of foods that contain the largest amount of vitamin C. Listed in order of importance.

In first place is rosehip.
On the second - red bell pepper.
On the third - sea buckthorn and black currant.
On the fourth - sweet green pepper and parsley.
In fifth place are Brussels sprouts.
On the sixth - dill and wild garlic.
Seventh place was shared by red rowan and cauliflower.
In eighth place is the kiwi.
On the ninth - strawberries, wild strawberries and spinach.

The list is completed by orange, sorrel, lemon and tangerine

To be healthy and beautiful, eat more fruits and vegetables. Replenish your body with useful substances, especially since there is plenty to choose from.

Video selection

The menu should contain vitamin products, since the body is not able to store reserves of ascorbic acid. Ascorbic acid is a typical representative of water-soluble vitamins. The concentration of vitamin C in the body constantly fluctuates; a person needs to replenish this amount through diet or vitamin preparations. Under the influence of oxygen, light and high temperatures, ascorbic acid partially decomposes. Based on this, it is clear that most vitamin C is found in fresh foods, and less in processed foods.

It is known that fresh rose hips contain 650 mg of vitamin C per 100 g of product. And dried berries contain 1200 mg of ascorbic acid per 100 g of product. Rosehip is objectively the leader among foods in terms of vitamin C content.

Antioxidants in the product powerfully inhibit free radicals, which means they help renew the entire body. Few products have similar properties, for example, blueberries and cranberries, but they are inferior to rose hips. Rose hips also have a lot of medicinal properties. They are consumed by making tea.

What vitamins are in red pepper?

Red peppers are not only delicious, but also very healthy. A 100-gram serving of pepper contains 250 mg of vitamin C. This product is in second place after rosehip, and is also a powerful source.

Pepper also contains lycopene, a red pigment, and carotene, a yellow-red pigment. These substances are strong antioxidants that counteract the development of cancer. It should also be noted that red pepper has a high concentration of vitamin A, 125 mcg per 100 g, this is an impressive content that makes the product one of the undisputed leaders in this matter.

Ascorbic acid in products

Below is a small list of food products that contain the most vitamin C. The amount of ascorbic acid per 100 g is indicated:

dried rose hips - 1200 mg;
fresh rose hips - 470-650 mg;
red pepper - 200 mg;
black currant - 200 mg;
sea buckthorn berries - 200 mg;
apples - 165 mg;
fresh parsley - 150 mg;
green peppers - 150 mg;
kiwi - 71-137;
broccoli - 136 mg;
mango - 122;
Brussels sprouts - 120 mg;
dill greens - 100 mg;
red rowan - 100 mg;
papaya - 61-88 mg;
pineapple - 78 mg;
cauliflower - 70 mg;
orange - 60 mg;
sorrel - 43 mg;
lemon - 40 mg;
tangerine - 38 mg;
celery - 23-38 mg.

Other foods have medium or low vitamin C content. The listed positions are leaders, therefore, to compensate for the deficiency of this substance in the body, you need to take vitamins and include something from the list in your diet.

Daily value of vitamin C

Different people have different needs for ascorbic acid. The generally accepted standards are:

small children - 30 mg per day;
lactating women - 100 mg per day;
most adults - 70 mg per day.

What are the benefits of vitamin C?

In the autumn and summer months, when we eat plenty of vegetables and fruits, vitamin C reserves are normal. Unfortunately, many people deplete their reserves of ascorbic acid during the cold seasons. The last days of spring, the entire winter and the very beginning of autumn are critical times in terms of vitamin C deficiency.

Everyone needs to know that ascorbic acid is a powerful natural antioxidant. The substance protects a person from the destructive effects of viruses and bacteria, and gives an anti-inflammatory, anti-allergenic, healing effect. Ascorbic acid maintains normal immunity and enhances the work of other strong antioxidants, such as tocopherol and selenium.

It has been proven that vitamin C helps a person resist stress, one of the main triggers of various disorders. The substance normalizes blood composition, activates the production of anti-stress hormones, improves the condition of capillaries, enhances collagen production, strengthens cartilage and bone tissue.

Thanks to ascorbic acid, calcium is better absorbed, the body cleanses itself of harmful substances, and proper metabolism is established. In general, vitamin C significantly prolongs youth.

Vitamin C, or ascorbic acid, must be present in foods included in the daily diet. From its lack, health deteriorates, but its excess is quickly eliminated from the body with urine. What foods contain the most vitamin C, and how much should you eat to meet your daily requirement?

All about ascorbic acid

Vitamin C is a water-soluble vitamin that is mainly found in plant foods: vegetables, berries and fruits, and herbs.

Daily requirement for vitamin C

A healthy adult requires about 150 milligrams of ascorbic acid per day, and with a cold, the need for it increases to 500 or even 2000 milligrams per day. When breastfeeding a woman, the amount of vitamin C should be increased to 200 milligrams. The need for ascorbic acid increases in poor environmental conditions.

The benefits of vitamin C for humans

Vitamin C has a very diverse and versatile effect on the body. Therefore, it is very important to include foods containing vitamin C in your diet every day. It is involved in the formation of collagen and connective tissue. Thanks to ascorbic acid, blood vessels, bone tissue, teeth, tendons and skin are held together. Vitamin C is also involved in various metabolic processes.

The most important function of ascorbic acid for humans is antioxidant. It extinguishes the effects of free radicals that are toxic to humans. This is the name for aggressive elements that are formed in the body during increased physical activity, illness and under the influence of negative environmental factors.

Vitamin C successfully copes with the removal of poisons and toxins from the body. They combine with vitamin molecules, which are excreted through the urinary system. Products containing vitamin C help fight adverse effects on humans. You can make a whole list of them:

Overheating;
Hypothermia;
Infections;
Oxygen starvation;
Stress;
Allergy.

Ascorbic acid prevents the oxidation of fat-soluble vitamins A and E, which are necessary for the healing of burns and wounds. It increases the strength and elasticity of blood vessels, improves liver function, activates the functions of the endocrine glands, protects the heart by removing deposits in the blood vessels, and reduces the production of bad cholesterol.

Vitamin C actively interacts with B vitamins. Together they promote the absorption of iron, which is necessary for hematopoietic processes.

Vitamin C deficiency

This is a list of symptoms that indicate insufficient intake of ascorbic acid into the body:

Formation of small bruises on the skin;
Slow healing of abrasions;
Bleeding gums;
Irritability;
Joint pain;
Weakness;
Low body resistance to disease;
Facial swelling;
Lack of sensation of teeth;
Nose bleed;
Hair loss.

Among the peoples of the north, a disease such as scurvy is often encountered. It is directly related to vitamin C deficiency in the body. What symptoms does this disease have? It can be recognized by the following signs:

Loss of appetite;
Bleeding from the gums;
Fatigue;
Hysteria;
Depression;
Bleeding from the skin;
Anemia;
Tooth loss.

If you observe some symptoms of ascorbic acid deficiency, then include foods rich in vitamin C in your diet. A table showing the content of vitamin C in foods will help determine how much and what product you need to eat to meet your daily requirement. But synthetic vitamins are best taken after meals. This contributes to their better absorption.

Excess ascorbic acid

Excess vitamin C in the body is very rare, since its excess is actively removed in the urine. But such cases are also known in medicine. Signs of excess ascorbic acid are:

Diarrhea;
Frequent urination;
Colic in the lower abdomen;
Redness on the face;
Nausea and vomiting.

If you experience all these symptoms, then exclude foods rich in vitamin C from your diet. A special table can help with this.

Vitamin C is the most unstable to environmental influences and heat treatment. Ascorbic acid in food products is destroyed during long-term storage. Over six months of storing potatoes, up to 50% of ascorbic acid is lost.

To preserve vitamin C in food products, you need to keep them in a cool, dark place. It is best to eat vegetables and fruits raw. During heat treatment, up to 60% of ascorbic acid is lost. The table with a list of foods containing vitamin C takes this factor into account.

Table of ascorbic acid content in products

Below is a table where vitamin C content in foods exceeds all other foods:

Products
Dry rosehip	1000	15	400	38
Fresh rosehip	650	23	260	58
Juniper	266	56	106	142
Sweet red pepper	250	60	100	150
Prince	200	75	80	188
Sea buckthorn	200	75	80	188
Sweet green pepper	200	75	80	188
Kiwi	180	83	72	209
Black currant	200	75	80	188
Honeysuckle	150	100	60	250
Parsley	150	100	60	250

In this table, the daily requirement is calculated for a healthy adult (150 mg per day).

Vitamin C in the foods presented in the table below is contained in moderate quantities:

Products	Vitamin C content in foods (mg)	To meet the daily requirement you need (g)	Vitamin C content after heat treatment (mg)	To meet the daily requirement of a cooked product you need (g)
Brussels sprouts	100	150	40	378
Dill	100	150	40	378
Hawthorn	90	166	36	417
Broccoli	90		36	417
Kalina	88	175	35	430
Cauliflower	70	215	28	535
Strawberry (strawberry)	60	250	24	625
Red cabbage	60	250	24	625
Orange	60	250	24	625
Spinach	55	280	22	680
Grapefruit	45	333	18	833
White cabbage	45	333	18	833
Sorrel	43	333	17	880
Lemon	40	378	16	940
Mandarin	38	395	15	1000

This table includes data on the content of ascorbic acid in the products that are most often found on our table. Whenever possible, use foods that contain vitamin C raw. This applies to a greater extent to food products, especially those rich in vitamin C.

By consuming ascorbic acid in sufficient quantities, most colds will bypass you. You will get over the flu easier if you drink rosehip infusion every day. Take care of your health and eat more fresh berries, fruits, herbs and vegetables.

Vitamin C– one of the most important vitamins, the presence of which in the human body must be mandatory. a lack of vitamin C helps reduce immunity to various infectious diseases and the emergence of many other pathologies.

A little about vitamin

Vitamin C has several other names that are used both colloquially and in medical terms. These are: ascorbic acid, antiscorbutic vitamin and anticynthic vitamin.

The body's daily need for vitamin C always different. For example, for a healthy adult it is about 120-150 mg. For colds, it should be increased to 500 mg, and sometimes to 2000 mg.

Also quantity vitamin C should also increase during breastfeeding.

Why is vitamin C so useful?

Promotes the formation of connective tissue and collagen.
Strengthens blood vessels, dental and bone tissues.
Helps the functioning of metabolic processes.
It is the main antioxidant that suppresses the effects of toxic substances.
Removes toxins and poisons from the body.
Reduces cholesterol production.
Protects blood vessels from deposits, thereby preventing the development of many diseases.
Reduces exposure to allergens.
Promotes faster healing of wounds.
Activates the adrenal glands.
Helps in the absorption of iron, which is necessary for normal hematopoiesis.

Products containing vitamin C

In the process of evolution, the human body has lost its ability to produce its own vitamin C. Therefore, in order to normally maintain one’s life functions, it is necessary to receive it from the outside, i.e. consume products containing vitamin C or take appropriate medications.

This table shows the most popular food products and quantities vitamin C contained in them.

Products	Vitamin C content in mg per 100 g
fresh/dried	600-850/1200-1300
Coriander	520-550
Sea buckthorn	250-500
Guava	210-235
Chilli	215-230
Sweet and bitter red pepper	230-260
Dried boletus mushroom	200-220
	190-210
	145-160
Dried white mushroom	140-155
Honeysuckle	145-155
Sweet bell pepper	150-160
Horseradish	110-120
Brussels sprouts	110-115
Hawthorn	95-100
Dill, tomato	90-110
Kiwi	90-110
Broccoli	85-95
Rowan	65-80
Cauliflower	65-75
Green onion	60-65
Kohlrabi	60-65
Strawberries	65-80
Papaya	55-70
	50-70
Sorrel	50-65
Orange	55-80
White and red currants	30-50
Red cabbage	50-65
Spinach	50-60
A pineapple	50-65
Beef liver	35-50
Lemon	45-55
Grapefruit	45-55
Melon	35-45
Strawberry	50-65
Tangerines	40-55
Leek	35-40
White cabbage	40-60
Fresh chanterelle mushrooms	35-40
Apples	30-45
	30-35
Mango	30-35
Fresh white mushroom	30-35
Patissons	20-30
Green pea	20-25
Potato	25-35
Cowberry	35-40
Chicken, pork liver	20-25
Zucchini	15-25
Cherry	15-20
Cherry plum	15-20
Pomegranate, peach, banana	10-15
Beef kidneys	10-15
Grapes, pear, watermelon, eggplant	5-10
Sea fish, cheese	2-5
Milk, river fish	1-4
	less than 1

Quantity of content vitamin C indicated in two numbers: the first is the lower edge, the second is the upper. They depend on several factors: the place where the product is grown, the amount of fertilizer used for better growth, and so on.

The table shows where the most is contained vitamin C. The leaders are: vegetables, fruits and herbs. But its content in products of animal origin is reduced to a minimum. There is no ascorbic acid in some cereals (millet, semolina, buckwheat, oatmeal) and in rye bread.

Daily replenishment of the body vitamin C performed by eating potatoes, tomatoes, onions and cabbage.

How to preserve vitamin C?

When thermally processing most of the products listed in the table, the amount of ascorbic acid in them is reduced by 60%. Therefore, to preserve the vitamin and all the benefits of products, it is advisable to consume them raw.

First of all, this applies to vegetables and fruits, and does not apply to mushrooms, fish, meat, etc.

If the products cannot be consumed immediately, they must be placed in a cool and dark place. Indeed, in addition to heat treatment, vitamin C there are many more enemies: water, oxygen, light. They promote the oxidation of ascorbic acid to inactive substances.

Vitamin oxidation also occurs at elevated temperatures, neutral or alkaline environments. In an acidic environment, on the contrary, it becomes resistant even to heating up to 100⁰C.

This factor is the reason for the high vitamin content in apples, lemons and sauerkraut.

Plant products contain the so-called enzyme ascorbinase (antivitamin), which contributes to the gradual destruction vitamin C. This happens during long-term storage.

This antivitamin is found in many fruits and vegetables, but it is found in smaller quantities in citrus fruits and currants. That is why vitamin C they have more than the others.

How to recognize a vitamin deficiency?

To understand what is missing in the body vitamin C, you need to pay attention to some signs. For example:

bleeding gums when brushing teeth;
hair loss;
long wound healing;
frequent and easy bruising;
joint pain and weakness;
frequent nosebleeds;
swelling of the face;
the appearance of a blood network on the whites of the eyes;
frequent colds and flu;
state of depression and hysteria;
loss of appetite;
anemia.

If you notice these signs, you should pay special attention to your diet. The diet should include foods that vitamin C contains the most.

Excess vitamin

Even though all excess ascorbic acid is removed from the body along with urine, in medicine there are cases of excess vitamin C. Symptoms of this pathology:

nausea and vomiting of unexplained origin;
red rash on the face;
frequent urge to urinate;
frequent loose stools;
stabbing pain in the abdomen.

When these signs appear, it is necessary to reduce or temporarily eliminate the use of foods containing large amounts of vitamin C