Where is vitamin C - essential foods for a healthy diet

When vitamin C disappears from the body, there is no revolution, and signs of its deficiency at first do not go unnoticed. However, they begin their destructive work. If we consume insufficient foods containing vitamin C, then first of all there is a general feeling of fatigue, joint pain and loss of appetite. Only then there is swelling and bleeding gums and mucous membranes. In extreme cases, even with severe deficiency, there is scurvy. The rate of wound healing is noticeably disrupted, the human body becomes less resistant to a variety of types of infections. If you know where vitamin C is contained and learn how to use it correctly in your diet, you can significantly improve immunity, tolerance of physical activity, 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 suffer from a deficit, then you have no choice but to turn to the help of pharmacology and begin to use multivitamins or ascorbic acid in its pure form, which contains vitamin C in shock quantities (up to 1000 milligrams).

Nevertheless, acting on the principle of "prevention is better than treatment", enter into your diet foods rich in this substance. We will tell you what is the most vitamin C, what foods should be consumed.

The inexhaustible source of natural vitamin is the hips. This plant is not accidentally a symbol of youth. According to scientists, it has the most vitamin C - the most useful varieties contain it 15 times more than black currants and parsley, and 100 times, compared to the flesh of oranges, lemons and grapefruits. Only 1/4 cup of juice (extracts) from fresh dog rose fruit for children and 1/2 cup for adults will fully provide this substance with our daily diet.

The fruits of sea buckthorn and barberry are also very valuable - they are another natural source that contains vitamin C in large quantities. This element is rich in fruits and berries, especially cranberries and viburnum. The fruits of the latter can be stored very long after collection. An excellent source of vitamin C in the amount of 35-45 mg per 100 g is rowan, 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 products available to us that contain vitamin C are fresh and properly processed fruits, especially citrus fruits. Nevertheless, they should be eaten in moderation, because they are potent allergens. In addition, tropical fruits before they get on the shelves of our stores, overcome a long way. Antiseptic substances used for preserving fruits and vegetables destroy vitamin C. This is also the result of long-term storage at room temperature - the concentration of nutrients decreases by about 15% per month. Kiwi, grapes, pineapple, raspberries, strawberries - all these fruits are also very useful.

Three times more vitamin C than in lemon, is contained in black currant. You can freeze it and use it later for jelly and jams. Apples are also valuable fruits, in which Vitamin C is accumulated under the skin. The most useful variety in this respect is Antonovka. Among vegetables, an excellent source, which contains vitamin C, are all varieties of cabbage. Moreover, it does not break down when digested, so do not neglect this product, especially in winter.

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