2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14
Vitamin C plays one of the most important roles in creating a powerful defense of the body, stimulating the strengthening of the immune system. But this is not its only advantage, because it is also an effective antioxidant. Thanks to these properties, it helps to quickly restore strength after excessive exercise, and also cleanses the body of accumulated free radicals.
Why does vitamin deficiency occur?
Various adverse factors can influence the decline in vitamin C levels. Among them are exposure to ultraviolet radiation (sun rays), and smoking. By the way, nicotine is an antagonist of this element. This means that with each puff you lose a certain amount of ascorbic acid in the body. Conversely, by consuming more vitamin C, you reduce cravings for cigarettes and the level of accumulated nicotine in the body. The lack of this element leads to frequent colds, and also provokes various ailments. To prevent such situations, you need to know which foods contain vitamin C and start consuming them regularly.
Before we begin to study this issue, let's determine the daily requirement of ascorbic acid for people of different ages. Per day for children, it ranges from 30 to 80 mg, and for adults - from 50 to 130 mg. Of course, during the period of heavy loads, pregnancy, epidemic situations and infectious diseases, as well as smoking and drinking alcohol, these values increase depending on the situation.
The search for the answer to the question of what foods contain vitamin C begins with rose hips. In this case, it is he who is the champion. For more details, let's take a look at the table below. It shows us which foods contain vitamin C, in mg per 100 grams.
| Product name | Vitamin C mg per 100 g |
| Rosehip | 1000 |
| Bulgarian pepper | 250-300 |
| Blackcurrant | 200-220 |
| Kiwi | 180 |
| Cabbage of any variety | 70-110 |
| Spinach, horseradish, wild garlic | 60-100 |
| Garlic | 60 |
| Rowan, viburnum, strawberries | 50-70 |
| Orange, lemon | 40-60 |
It should be noted that with a cold, the vitamin norm increases to 2000 mg per day, with sports activities up to 500-600 mg, and during pregnancy and breastfeeding - up to 200-250 mg per day daily.
Signs of deficiency
If you doubt whether your body needs ascorbic acid or not, pay attention to the list of signs that signal its shortage:
- Slow tissue healing with bruises, wounds.
- Slight bruising.
- Hair loss, sometimes teeth.
- Increased irritability, edema formation.
Be sure to remember the values from the previous table. When you know which foods contain vitamin C, you can improve your he alth and prevent possible complications.
In addition to ascorbic acid, there are other substances and elements that are no less important for the body. For the purpose of familiarization, you can choose the information yourself, from which you can see how much vitamins are contained in the products. The table is the most convenient format for studying, so it is easier to use it. You can supplement it yourself, relying on special editions.
Now you know what foods contain vitamin C, which means you don't have to worry about your he alth! Good luck!
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