Where is the high content of vitamin C. The chemical composition of lime

Standard known variant of small sour-pleasant tablets ascorbic acid, among people who grew up in the post-Soviet space, is still associated with the taste of childhood.

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

The role and importance of ascorbic acid

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

Did you know? The beginning of understanding the benefits of ascorbic acid was laid in the XVIII century, in Edinburgh by a medical student. General observations showed that citrus fruits were especially effective in the treatment of scurvy. Only after 200 years did it become clear to scientists which substance in citrus plants is the healing one. This substance turned out to be vitamin C.

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

To date, a large number of studies have been carried out to help have an objective view of the acid and, of course, open up different facets of its effect on human health.
Ascorbic acid is a water-soluble drug, so it does not linger inside the body, which means that its amount must be regularly replenished. She is also susceptible to damage. high temperatures, so this method of processing is undesirable.

Ascorbic acid tends to restore oxidative processes, as it is quite 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 endocrine and nervous systems of a person; helps speed up the exit process colds; promotes the absorption of iron, protein and some other important elements and for a person; synthesizes hormones; restores function thyroid gland and pancreas.

Turns bad cholesterol into bile acids, so necessary for humans; removes toxic substances (mercury, lead) from the body, i.e. lowers intoxication; essential for growth, formation of tissue and bone cells, teeth, nails. Is prevention cancer and atherosclerosis. Increases stress resistance.

Daily rate

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

Increased need for the drug - in the elderly and people who smoke, since the above factors significantly lower the level of acid in the body.

For adults

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

For kids

The daily requirement of children for a vitamin will depend, first of all, on the age of the child. The 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 rate is 95 mg; during breastfeeding - 120 mg.

For athletes

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

During the period of planned 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! Reception daily dose you need to divide into several parts, since the vitamin is consumed quite quickly. It is more rational to practice a gradual replenishment of the vitamin than a single intake of a large dose.

What foods contain the most

Ascorbic acid is widely distributed 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 how much this vitamin can be found in nature. The amount of substance in products is shown per 100 g.

It is the rosehip that holds the record for the amount of vitamin C., thereby ahead of the lemon that is firmly planted in our perception.

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

Red and green pepper

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

Black currant

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

Sea buckthorn and red rowan

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 are only 40 mg of it in a lemon, 45 mg in a grapefruit, and 60 mg in an orange.

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

Pineapple and kiwi

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

Did you know? In China, pineapple is a must. holiday table at the meeting of the New Year in oriental style. It is believed that it will bring success and prosperity in the coming year.

papaya and mango

Although the fruits of the trees differ in their 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 habitat 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.

Comparable in terms of the amount of vitamin with citrus fruits (considering their peel). Therefore, some prefer this particular product, relying primarily on pleasant taste sensations

An extremely useful and available product throughout the year. Unique for its dietary properties, the presence a large number 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 per 100 grams of apples. It turns out to make up for daily allowance, depending on the size of the fruit, you need to eat three to five apples a day.

Parsley and dill

Green twigs and leaves, which decorate and decorate dishes, serve as a storehouse of usefulness. Parsley has slightly more ascorbic acid (150 mg) than dill (100 mg).

Parsley greens are known for their anti-aging effect, as well as normalization digestive tract. Dill stimulates work of cardio-vascular system, reduces inflammatory processes in the body and lowers blood pressure.

Spinach and sorrel

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

Did you know? In the people, sorrel was often called meadow apple or wild beet.

Cabbage

Unique in its properties is such a product as cabbage, the medicinal possibilities of which have been studied for a long time. General beneficial features combine each variety of this plant. But there is a slight difference in the composition of each species. Also, the method of preparation greatly affects the reduction medicinal properties product. Cabbage has a long shelf life, is resistant to slight frosts, so it 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 cooked cabbage replenishes daily allowance vitamin A. Even after sourdough, it does not lose its properties, which makes the salad from this product both tasty and healthy.

Counts medicinal vegetable. It is included in the diet of hearts and in diseases nervous system. 90 mg of ascorbic acid falls on 100 grams of this vegetable. It is important not to forget that heat treatment slightly reduces this percentage.

Did you know? George Bush Sr. did not like broccoli very much, so he banned it from the White House.

Kohlrabi

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

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

Krasnokochannaya
Its properties are very similar to white cabbage. By palatability slightly different, 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 put cauliflower on a par with the leaders in the amount of ascorbic acid.

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

Shortage and excess

The complex symptoms of ascorbic acid deficiency are quite diverse:

• 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;
• overweight problems;
• haemorrhoids;
• deterioration of skin elasticity, dryness and the appearance of wrinkles;
• fragility and hair loss;
• rapid damage to the nail plate;
• phlebeurysm;
• rheumatoid pains;
• 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 preventive consumption. pharmaceutical product or acids in their natural form.

• 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 malfunctions of the urinary system;
• diarrhea;
• the appearance of kidney stones.

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

Interaction with other substances

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

It is a water soluble nutrient. AT large quantities is not stored in the body, the excess is excreted in the urine. Therefore, it is important to include ascorbic acid in your diet daily.

Vitamin C is important for growth, repair of bones, teeth, skin and other tissues. In addition, it performs many other functions in the body:

• Increases the absorption of iron from plant foods.
• Helps prevent cell damage, reduce the risk of cancer and other chronic diseases.
• Protects the body from infections, improving performance immune system.

Most people get enough ascorbic acid, following healthy diet nutrition. Men need to consume per day - 75 mg, women - 65 mg, you can find out more in the article.

What foods contain vitamin C?

There are two foods with the highest concentrations - Kakadu Plum (Australia) and Myrciaria (camu camu berry) (Amazon) - but they are extremely rare outside of these areas.

Since vitamin C is so common in the plant kingdom, it is impossible to list all the foods that contain it. But you can identify the most famous and important sources of ascorbic acid.

Citrus:

• oranges;
• lemons;
• lime;
• grapefruit;
• tangerines.

Tropical fruits:

• kiwi;
• a pineapple;
• mango;
• papaya;
• passion fruit.

Gourds:

• melons, including musk (cantaloupe);
• watermelons.

• Goji berries;
• loganberry;
• gooseberry;
• strawberry;
• elder;
• blueberry;
• raspberry.

Onion family:

• onion;
• garlic;
• leek;
• shallot.

Other vegetables and fruits:

Seaweed:

• spirulina;
• chlorella.

Some animal organs:

• beef, veal, pork, chicken and lamb liver;
• heart, tongue and brain of a lamb.

Seafood:

• oysters;
• cod caviar.

Milk products

• camel milk;
• goat milk;
• cow's milk.

Ascorbic acid in products - table

The table below will provide information on the content of vitamin C in foods and help you choose foods rich in this nutrient. The serving size corresponds to the daily dosage of ascorbic acid intake.

Foods rich in ascorbic acid (vitamin C) - practical recommendations for the diet

1. Rosehip

This product is mainly used for making jams, jellies, syrups, herbal teas, wines, marmalades. The content of vitamin C in 100 grams of rose hips is 426 mg, this is one of the best products rich in this nutrient.

How to include in the diet?

Rosehip can be added to tea, soup, ice cream or cake, make jam, jelly, crackers from it.

2. Green chilli

Surprisingly, this product is extremely rich in vitamin C, 100 g of chili contains 242 mg of ascorbic acid. This is more than in lemon, orange and lime. Good news for those who love spicy!

How to include in the diet?

A little chopped green chili can be added to a salad, curry, or stew. The product can be marinated and used as a condiment. If diseases such as irritable bowel syndrome occur, inflammatory diseases intestines, a stomach ulcer, an operation on the intestines was transferred, you can not eat anything spicy, including green chili.

3. Yellow bell pepper

In 100 grams of the product - 183 mg of vitamin C, in one large yellow pepper - 341 mg of the nutrient. By using it, you can increase immunity and make dishes brighter.

How to include in the diet?

Slices of yellow pepper can be added to salad, sandwiches; add cubes to pasta or use the product in Asian or Mexican cuisine. You can stuff the peppers with chopped mushrooms or chickpeas (chickpeas of the legume family), or any vegetables you like and bake, creating a very tasty and healthy dish.

4. Parsley

This modest plant is high in vitamin C - 100 g - 172 mg. It not only adds taste and aroma, but also improves immunity.

How to include in the diet?

Add chopped parsley to savory pies, to morning vegetable smoothies, to sprinkle on salads, to decorate vegetable stews. Or prepare a marinade to give meat or fish a distinctly fresh taste.

5. Red bell pepper

Did you know that 100 g of this product contains 100-140 mg of vitamin C? Red pepper has a wonderful taste and will make any dish visually appealing.

How to include in the diet?

Its slices can be added to salads and sandwiches, cooked as part of Asian and Mexican cuisine. It goes well with chicken or fish stew. As an extra dose of vitamin C, you can add it to your morning smoothie.

6. Kiwi

Kiwi or Chinese gooseberry - delicious tropical fruit rich in vitamin C - 100 g - 84 mg. It has a sweet and sour taste and a smooth texture. It is an excellent source of vitamin A, fiber, calcium, magnesium and potassium. Studies also show that kiwi fruit can help you fall asleep faster and improve the quality of your sleep.

How to include in the diet?

Add kiwi fruit to your morning smoothie or juice. Eat it for breakfast or as a snack. You can make a detox drink, which will include kiwi, cucumber and mint. If you are trying to lose weight, add it to other fruits and eat it for lunch.

7. Broccoli

This nutritious cruciferous vegetable contains 89.2 mg of vitamin C per 100 g.

How to include in the diet?

For breakfast in the morning, you can make an excellent cocktail from it or fry it with other vegetables. Try roasting broccoli with sweet potatoes/fish/chicken breast. You can cook with this cabbage casserole or pasta.

8. Brussels sprouts

These small green vegetables are not only rich in fiber and protein, but they are also an excellent source of vitamin C - 85 mg per 100 g. They also contain significant amounts of vitamin A, vitamin K, folate, potassium, calcium, and magnesium.

How to include in the diet?

Make a casserole with Brussels sprouts. The product can be fried or baked with bacon and avocado. It is also added to soup or homemade pizza.

9. Carnation

Cloves are mainly used in Indian, Pakistani, Malagasy cuisine. It adds flavor and life to many dishes. Has anti-inflammatory, antiviral and antiseptic properties, good for treating wisdom teeth pain. 100 g of the product contains 80.8 mg of vitamin C, 1 teaspoon contains 1.6 mg.

How to include in the diet?

Season your curry with cloves, 1-2 cloves will add flavor to a regular bowl of rice. Add half a teaspoon of clove powder to your morning juice or smoothie.

10. Orange

It is most popular among citrus fruits, contains the largest number vitamin C - 60 - 80 mg.

How to include in the diet?

You can just eat the fruit or make juice; add Orange juice in a cake, make jam, syrup, etc. Add flavor, aroma to salads or sandwiches, including orange slices there.

Based on materials

• https://www.dietitians.ca/your-health/nutrition-a-z/vitamins/food-sources-of-vitamin-c.aspx
• https://nuts.com/healthy-eating/vitamin-c
• http://www.stylecraze.com/articles/top-vitamin-c-rich-foods/#HighVitaminCFoodsList

G-Lactone of 2,3-dehydro-L-gulonic acid.

Description

Vitamin C is a water soluble vitamin. First isolated in 1923-1927. Zilva (S.S. Zilva) from lemon juice.

According to the results of numerous scientific research ascorbic acid is involved in the regulation of redox processes, carbohydrate metabolism, blood clotting, tissue regeneration, in the synthesis of steroid hormones, collagen; increases the body's resistance, reduces vascular permeability, which is important for various capillary bleeding, infectious diseases, nasal, uterine and other bleeding. Helps to maintain healthy condition skin, participates in immune reactions, improves the absorption of iron. Has antioxidant properties.

plays important role in the work of the immune system, helping to increase the body's resistance to viral and bacterial infections.

In diseases accompanied by fever, as well as with increased physical and mental stress, the body's need for vitamin C increases.

Vitamin C is one of the factors that protect the body from the effects of stress. Enhances reparative processes. There are theoretical and experimental backgrounds for the use of vitamin C in order to reduce the risk of developing cancer.

Sources of ascorbic acid

A significant amount of ascorbic acid is found in foods plant origin(citrus fruits, green leafy vegetables, melon, broccoli, Brussels sprouts, cauliflower and cabbage, black currants, bell peppers, wild strawberries, tomatoes, apples, apricots, peaches, persimmons, sea buckthorn, wild rose, mountain ash, baked potatoes in uniform). In products of animal origin, it is slightly represented (liver, adrenal glands, kidneys).

Herbs rich in vitamin C: alfalfa, mullein, burdock root, gerbil, eyebright, fennel seed, fenugreek, hops, horsetail, kelp, peppermint, nettle, oats, cayenne pepper, paprika, parsley, pine needles, yarrow, psyllium , raspberry leaf, red clover, skullcap, violet leaves, sorrel.

Remember that only a few people, and especially children, eat enough fruits and vegetables, which are the main dietary sources of the vitamin. Culinary processing and storage lead to the destruction of a significant part of vitamin C. In conditions of stress, exposure to adverse factors environment(smoking, industrial carcinogens, smog) vitamin C is consumed faster in tissues.

Rose hips are often used to prevent hypovitaminosis. Rose hips differ in terms of high content ascorbic acid (not less than 0.2%) and are widely used as a source of vitamin C. Use harvested during the ripening period and dried fruits different types rosehip bushes. They contain, in addition to vitamin C, vitamins A, E, sugar, organic acids, dietary fiber. Used in the form of infusions, extracts, syrups.

An infusion of rose hips is prepared as follows: 10 g (1 tablespoon) of the fruit is placed in an enamel bowl, pour 200 ml (1 glass) of hot boiled water, cover with a lid and heat in a water bath (in boiling water) for 15 minutes, then cool at room temperature for at least 45 minutes, filter. The remaining raw materials are squeezed out and the volume of the resulting infusion is adjusted. boiled water up to 200 ml. Take 1/2 cup 2 times a day after meals. Children are given 1/3 cup per reception. To improve the taste, you can add sugar or fruit syrup to the infusion.

Daily requirement for ascorbic acid

The daily requirement of a person for vitamin C depends on a number of reasons: age, gender, work performed, physiological state body (pregnancy, breastfeeding, the presence of a disease), climatic conditions, the presence of bad habits.

Illness, stress, fever and exposure toxic substances (cigarette smoke, chemicals) increase the need for vitamin C.

In a hot climate and in the Far North, the need for vitamin C increases by 30-50 percent. The young body absorbs vitamin C better than the elderly, so the need for vitamin C is slightly increased in the elderly.

Proved that contraceptives (oral contraceptives) lower blood levels of vitamin C and increase daily requirement in him.

The weighted average physiological requirement for a vitamin is 60-100 mg per day.

Table. Norms of physiological need for vitamin C [MP 2.3.1.2432-08]

The body quickly consumes the incoming vitamin C. It is advisable to constantly maintain a level of sufficient vitamin supply.

Signs of hypervitaminosis

Vitamin C is generally well tolerated at doses up to 1000 mg/day.

At too high doses of reception diarrhea can develop.

Large doses can cause hemolysis (destruction of red blood cells) in people suffering from the absence of a specific enzyme, glucose-6-phosphate dehydrogenase. Therefore, people with such a disorder can take higher doses vitamin C only under the strict supervision of a physician.

When using large doses of ascorbic acid, a violation of the function of the pancreas with a violation of insulin synthesis is possible.

Vitamin C promotes the absorption of iron in the intestines.

gummies and chewing gums with vitamin C can damage tooth enamel, so you should rinse your mouth or brush your teeth after taking them.

Large doses should not be taken by people with increased clotting blood, thrombophlebitis and a tendency to thrombosis, as well as with diabetes. At long-term use Large doses of ascorbic acid may inhibit the function of the insular apparatus of the pancreas. In the course of treatment, it is necessary to regularly monitor it. functional ability. In connection with the stimulating effect of ascorbic acid on the formation of corticosteroid hormones in the treatment of large doses, it is necessary to monitor kidney function, blood pressure and blood hormone levels.

Ultimately allowable level vitamin C intake for adults is 2000 mg/day ( Guidelines"Norms physiological needs in energy and nutrients for various groups population Russian Federation", MP 2.3.1.2432-08)

Symptoms of hypovitaminosis

According to the head of the laboratory of vitamins and minerals Institute of Nutrition RAMS prof. V.B. Spiricheva, the results of surveys in different regions of Russia show that the vast majority of preschool and school age lacks the necessary normal growth and development of vitamins.

The situation is especially unfavorable with vitamin C, the deficiency of which was revealed in 80-90% of the examined children.

When examining children in hospitals in Moscow, Yekaterinburg, Nizhny Novgorod and other cities, vitamin C deficiency is found in 60-70%.

The depth of this deficiency increases in the winter-spring period, however, for many children, insufficient provision with vitamins persists even in the more favorable summer and autumn months, that is, it is year-round.

But insufficient intake of vitamins significantly reduces the activity of the immune system, increases the frequency and severity of respiratory and gastrointestinal diseases. According to domestic researchers, the lack of ascorbic acid in schoolchildren reduces the ability of leukocytes to destroy pathogenic microbes that have entered the body by 2 times, resulting in the frequency of acute respiratory diseases increases by 26-40%, and vice versa, taking vitamins significantly reduces the frequency of acute respiratory infections.

Deficiency may be exogenous (due to low content ascorbic acid in food products) and endogenous (due to impaired absorption and digestibility of vitamin C in the human body).

With insufficient intake of the vitamin for a long time, hypovitaminosis may develop. Possible signs vitamin C deficiency:

• bleeding gums
• cyanosis of the lips, nose, ears, nails, gums
• swelling of the interdental papillae
• ease of bruising
• poor wound healing
• lethargy
• hair loss
• paleness and dryness of the skin
• irritability
• joint pain
• feeling of discomfort
• hypothermia
• general weakness

Preservation of vitamin C during cooking

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When studying the effect of vitamin C on passive smokers, it was found that people staying in smoky rooms experience oxidative stress, which accelerates the progression of atherosclerosis.

Conclusion: Passive smokers need vitamin C supplements.

* dietary supplement. NOT A DRUG

True, we usually do not bother to study which fruit has the most vitamin C. Let's try to understand this issue.

We are used to thinking that most of all is found in citrus fruits, in particular, in lemons. Indeed, they are rich in ascorbic acid, but they are far from the first in the list of owners of the largest amount of it. Studies have shown that fruits with a vitamin C content are significantly inferior to berries. And most of all, we will find ascorbic acid not in exotic fruits, but in the most common dog rose, where the vitamin content, compared to lemon, exceeds it forty times! True, rosehip is not a fruit, but this does not detract from his victory.

As for the fruit itself, lemon and other citrus fruits are really leading among them. There are other fruits on our table that contain significant amounts of vitamin C, but all of them, as a rule, are grown in countries with a hot climate, and they come to us after making long journeys. Among them: papaya, guava, mango, kiwi and others.

And what fruits that grow in our area contain vitamin C - a logical question. Much less ascorbic acid can be found in our apples, but they are quite affordable and have absorbed the sun of their native places, so, no doubt, they will be no less useful than exotic fruits. A lot of vitamin C in berries: sea buckthorn, mountain ash, strawberries.

Vitamin C is a water-soluble vitamin. Actually under this common name several forms of this substance are combined - ascorbigen, isoascorbic acid, ascorbyl palmitate, calcium ascorbate, etc.

In the old days, during long journeys, with a lack of vitamin C in the diet, people developed a disease called scurvy, and translated into Latin - “mourn”. The name "ascorbic acid" comes from this word, which means "anti-scurvy".

Vitamin C is highly soluble in water, alcohol solutions, in alkaline and neutral media is inactivated, quite stable in slightly acidic environments. In general, it is a very unstable substance, which is rapidly destroyed by elevated temperature when in contact with metals. Prolonged soaking of products leads to the transition of most of the ascorbic acid into water, and after 2-3 months of storage of fresh vegetables and fruits, half of the vitamin contained in them is destroyed.

Most vitamin C is found in plant foods - fruits, berries, vegetables and herbs. They can contain it in oxidized, free and bound forms. In the bound state, ascorbic acid is absorbed much worse, and in the oxidized form its activity is the same as in the free form.

• Brussels sprouts - 120;
• Sweet green pepper - 150;
• Ground tomatoes - 100;
• Orange - 60;
• Fresh rosehip - 470;
• Black currant - 200;
• Horseradish - 55;
• Cranberry - 15;
• Sea buckthorn - 200;
• Spinach - 55;
• Parsley greens - 150;
• Sauerkraut - 30;
• Garden strawberries - 60;
• White cabbage - 45;
• Antonovka apples - 30;
• Lemon - 40;
• Mandarin - 38;
• Parsley root - 35;
• Fresh chanterelles - 34;
• Rutabaga - 30;
• Cherry - 15;
• Gooseberries - 30;
• Radish - 29;
• Fatty kefir - 0.7;
• Fresh green peas - 25;
• Raspberry - 25;
• Radish - 25;
• Quince - 23;
• Potato - 20;
• Bean pods - 20;
• Cowberry - 15;
• Salad -15;
• Apricots - 10;
• Bananas - 10;
• Onion - 10;
• Watermelon - 7.

Heat treatment destroys up to 90% of vitamin C in foods. When fruits and vegetables are transported for a long time from their place of growth, the content of vitamin C in them also decreases. This does not happen if the products are quickly frozen before transport. To keep ascorbic acid in them for as long as possible, you should store them in a cool and dark place.

Vitamin C Intakes

The need for ascorbic acid in different periods life is different, it is higher in the conditions of life in the Far North during pregnancy and breastfeeding, under stress and physical activity, in the presence of bad habits.

Children of the first six months of life require 30 mg / day of ascorbic acid, from 6 to 12 months - 35 mg / day, at the age of 1 to 3 years - 40 mg / day, from 4 to 10 years - 45 mg / day.

Boys from 11 to 14 years old need 50 mg of ascorbic acid per day, men under 50 years old - 60 mg / day, over 50 years old - 70 mg / day.

For girls aged 11-14 years, 50 mg / day of ascorbic acid is sufficient, for women under 60 years old, 60 mg / day, during pregnancy, the need increases to 100 mg / day, during lactation, up to 120 mg / day.

The role of ascorbic acid in the body

The role of vitamin C in the body can not be overestimated, it is involved in many important processes body:

• Takes part in the formation of collagen - the main component of connective tissue;
• Makes the walls blood vessels stronger;
• Increases immune defense;
• Reduces cholesterol content;
• Participates in the synthesis of adrenaline, in the metabolism of folic acid;
• Protects the body from free oxygen radicals;
• Reduces harmful effect excess sugar;
• Improves tissue regeneration;
• Increases resistance to stress;
• Stimulates the conversion of ferrous iron to ferric iron, which is better absorbed by the body.

Signs of Vitamin C Deficiency

In the case of hypovitaminosis, the body's resistance to infectious diseases, deteriorating appearance skin and hair - the skin becomes excessively dry, flabby, wrinkles appear, petechial hemorrhages in the area hair follicles hair falls out easily and becomes dull.

Vitamin C deficiency can be recognized by the following symptoms:

• Increased bleeding gums, hemorrhages in subcutaneous tissue("bruises");
• Pain in joints and muscles;
• Apathy, irritability, fatigue;
• Poor healing of wounds and cuts;
• Reduced pressure.

Hypovitaminosis predisposes to obesity.

Signs of Too Much Vitamin C

The ingestion of large doses of ascorbic acid causes its overdose, which manifests itself in the deterioration of neuromuscular transmission, and hence increased fatigue. Violated coordination of movements and their consistency with visual analyzer. There are malfunctions in the pancreas, liver, which provokes digestive disorders. Excess ascorbic acid acidifies the urine and can cause urate and oxalate to precipitate.

Therapeutic use of vitamin C

Ascorbic acid is used in treatment regimens allergic diseases, SARS and colds, herpes, obesity, depression, increased anxiety, hyperactivity syndrome, atherosclerosis, osteochondrosis, osteoarthritis, anemia, alcoholism and others.

It is known that a lack of vitamin C provokes the development of cancer. Vitamin is taken to increase physical and emotional stability. Its doses are individual depending on age and disease. For prevention, adults take 50-100 mg of ascorbic acid after meals 1 time per day. Therapeutic dose the average is 50-100 mg 3-5 times a day. Preparations based on ascorbic acid for oral administration and solutions for intravenous and intramuscular administration have been created.

Contraindications to vitamin C