Where Vitamin C is Found - Necessary Foods for a He althy Diet

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

When vitamin C disappears from the body, there is no revolution, and the signs of its deficiency at first go unnoticed. However, latently they begin their destructive work. If we do not consume enough foods that contain vitamin C, then first of all there is a general feeling of fatigue, joint pain and loss of appetite. Only then do swelling and bleeding of the gums and mucous membranes occur. In extreme cases, even with severe deficiency, scurvy occurs. The rate of wound healing is noticeably disturbed, the human body becomes less resistant to various types of infections.

If you know where vitamin C is contained and learn how to use it correctly in your diet, you can significantly increase immunity, exercise tolerance, and reduce the duration of colds. The average daily requirement for this substance for a child is 40-75 mg, and for an adult - 75-100 mg. If you are suffering from a deficiency, then you have no choice but to turn to the help of pharmacology and start using multivitamins or ascorbic acid in its pure form, which contains vitamin C inshock amounts (up to 1000 milligrams).

However, acting on the principle of "prevention is better than cure", introduce foods rich in this substance into your diet. We will tell you what contains the most vitamin C, what foods should be consumed. Rose hips are an inexhaustible source of natural vitamin.

This plant is not by chance a symbol of youth. According to scientists, it has the most vitamin C - the most useful varieties contain 15 times more than blackcurrants and parsley, and 100 times more than the pulp of oranges, lemons and grapefruits. Only 1/4 cup juice (extract) from fresh rose hips for children and 1/2 cup for adults will fully provide our daily diet with this substance.

The fruits of sea buckthorn and barberry are also very valuable - they are another natural source that contains vitamin C in large quantities. Fruits and berries, especially cranberries and viburnum, are rich in this element. The fruits of the latter can be stored for a very long time after harvest. An excellent source, which contains vitamin C in the amount of 35-45 mg per 100 g, is mountain ash, which is also rich in sodium, magnesium and copper, organic acids, tannins and pectin. In folk medicine, it was used for diseases of the lungs, kidneys and liver.

It has long been known that the main sources of vitamin C available to us are fresh and properly processed fruits, especially citrus fruits. However, they should be eaten in moderation.quantities because they are powerful allergens. In addition, tropical fruits travel a long way before reaching the shelves of our stores. Antiseptic substances used to preserve fruits and vegetables destroy vitamin C. Long-term storage at room temperature also leads to the same - the concentration of useful substances decreases by about 15% per month. Kiwi, grapes, pineapple, raspberries, strawberries - all these fruits are also very useful.

Three times the vitamin C of a lemon is found in black currants. You can freeze it and use it later for jellies and jams. Apples are also valuable fruits, in which vitamin C accumulates under the skin. The most useful variety in this regard is Antonovka. Among vegetables, all varieties of cabbage are an excellent source of vitamin C. Moreover, it does not collapse even when fermented, so do not neglect this product, especially in winter.

But sweet peppers have the most vitamin C. It is also found in potatoes, only under the skin, so it is most useful to cook potatoes "in uniform". Do not neglect the greens: parsley (178 mg vitamin), dill (75 mg), green onions (60 mg), spinach (64 mg).