When vitamin C disappears from the body, a revolution does not occur, and signs of a deficiency at first remain unnoticed. However, implicitly 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 impaired, 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 need for this substance for a child is 40-75 mg, and for an adult - 75-100 mg. If you suffer 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 in shock quantities (up to 1000 milligrams).
Nevertheless, acting on the principle of “prevention is better than cure”, introduce foods rich in this substance into your diet. We will tell you what is the most vitamin C, what foods should be consumed.
An inexhaustible source of natural vitamin are rose hips.
This plant is not accidental is a symbol of youth. According to scientists, it contains the most vitamin C - the most useful varieties contain it
15 times more than
blackcurrant and parsley, and 100 times, compared with the pulp of oranges, lemons and grapefruits. Only 1/4 cup of juice (extract) from fresh rose hips 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. Both fruits and berries, especially cranberries and viburnum, are rich in this element. The fruits of the latter can be stored very long after harvest. 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 traditional 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. However, they should be eaten in moderation because they are powerful allergens. In addition, tropical fruits travel a long way before they reach the shelves of our stores. Antiseptic substances used for preserving fruits and vegetables destroy vitamin C. Long-term storage at room temperature also leads to this - 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 found in black currants. You can freeze it and use it later for jelly 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 kinds of cabbage are an excellent source of vitamin C. Moreover, it does not break down during pickling, so do not neglect this product, especially in winter.
But most of all is vitamin C in sweet pepper. It is also found in potatoes, only under the skin, therefore it is most useful to cook potatoes "in their uniforms". Do not neglect the greens: parsley (178 mg of vitamin), dill (75 mg), green onions (60 mg), spinach (64 mg).