What foods contain vitamin C? Vitamin C: what foods it contains, daily requirement, significance and role. Green chili pepper

If you drink a glass of orange juice every time you feel tired, unwell or the first signs of a cold, then you are doing everything right. And although research shows that consuming vitamin C cannot actually stop ARVI, it will nevertheless help shorten the duration of the disease and alleviate its symptoms.

However, oranges are not the only product rich in vitamin C. And, moreover, citrus fruits are not even the first on the list of leaders in the content of this important element. Below are ten vegetables and fruits that contain more vitamin C than oranges.

Chilli

Just half a cup of chopped chili peppers contains 110 milligrams of vitamin C (with a daily value of 60-80 milligrams). In addition, researchers at the State University of New York at Buffalo were able to discover that capsacine, an alkaloid found in various types capsicum - affects eye health no worse than blueberries.

bell pepper

A cup of diced red bell pepper contains nearly three times the vitamin C of an orange, with 190 milligrams. Moreover, red peppers are an important source of vitamin A, which promotes eye health. As for green peppers, they have slightly less vitamin C, only 120 milligrams, but that's still 200% of the recommended daily value. Plus, green peppers are rich in fiber, which is essential for normal digestion.

Kale

In addition to vitamin A, which kale (another common name for kale) has seven times the recommended amount, and vitamin K, one cup of kale contains about 80 milligrams of vitamin C. Add to that a healthy dose of minerals and fatty acids so that the advantage is complete.

Broccoli

Another cruciferous vegetable, this vegetable will provide you with 132 milligrams of vitamin C + a healthy dose of fiber with minimal calories (just 30 calories per serving). In addition, research shows that broccoli can have an anti-age effect on cells, and at the same time prevent the development of certain types of tumors.

Papaya

Scientific experiments have proven that regular consumption of papaya helps clear sinuses, brightens the skin and strengthens bones. Add to that, a cup of chopped papaya will provide you with 88 milligrams of vitamin C.

Strawberry

Strawberries are rightfully considered an affordable superfood - they contain about 85 milligrams of vitamin C, as well as vitamin B9 (folic acid), necessary for normal mental health, and compounds that will protect you from heart disease and blood vessels. What about some unexpected benefits of strawberries? It will help whiten your teeth if you mash a fresh berry and use it like toothpaste.

Brussels sprouts

Brussels sprouts are primarily phytonutrients and fiber. Let’s add 75 milligrams of vitamin C per serving and we’ll get a unique dish in terms of healthy ingredients. And if you're worried about the bitter taste? Brussels sprouts, scald her hot water to bring out the natural sweetness.

A pineapple

In addition to nearly 80 milligrams of vitamin C, pineapple pulp contains bromelain, a plant enzyme that helps digest food and reduce bloating if that's a problem. Bromelain also works as a natural anti-inflammatory that will help your body recover faster after a tough workout.

Kiwi

Two kiwis contain 137 milligrams of vitamin C—and that's not all. This "shaggy" and incredibly delicious fruit rich in potassium and copper, which are necessary for the body for its normal development and functioning.

Mango

When planning to make a fruit salad, be sure to include mango in it. This tropical fruit contains about 120 milligrams of vitamin C per cup, and will also provide your body with a healthy dose of vitamin A, which stimulates the growth of new cells, slowing down the aging process.

The benefits of vitamin C on the human body cannot be overestimated. We need this substance like air and water. With its deficiency, extremely unpleasant and dangerous diseases can develop, including scurvy. In order for the body to receive the necessary substances, including ascorbic acid, you need to properly organize your diet and diet. Of course, during colds it is best to take vitamin complexes, but you should not give up foods containing vitamin C. So what foods contain vitamin C?

What foods contain vitamin C?

As you know, the most vitamin C is found in vegetables, fruits and berries. Some of these products exceed 100 grams, sometimes several times, read more!

For convenience of consideration, we will take the quantity ascorbic acid in mg per 100 grams of product.

In fact, the content of vitamin C in products has a very wide range: from 1 to 1500 mg per 100 g of product.

For example, with meat we practically do not get vitamin C: the content of ascorbic acid in products of animal origin is minimal - the same 1 gram that we mentioned just above. More ascorbic acid is found in beef, chicken and pork liver - about 33 mg. To provide the body with the required daily intake of vitamin C, you need to eat an unrealistically large amount of meat and meat products. By the way, some peoples of the Far North receive a sufficient portion of ascorbic acid from meat; due to the lack of vegetables and fruits, they are forced to eat mainly meat and fish in quantities that are unlikely to be tolerated by residents of the European side of Russia. True, northern peoples have the opportunity to feast on unpretentious berries of cranberries, lingonberries, blueberries, bearberries, cloudberries, which contain daily norm ascorbic acid.

Which vegetables and fruits have a lot of vitamin C?

Fruits are very rich in vitamin C, but many vegetables are ahead of them in terms of its content in their composition. Guava is the leader in the amount of vitamin C per 100 grams of fruit: 230 mg. The daily requirement of ascorbic acid for children (45 mg) contains 100 grams of kiwi, pineapple, melon, papaya, apples, mango.

But the berries, which are very common in our country, are much richer in vitamin C. Sea buckthorn and black currant contain 200 mg each, which is the approximate norm for pregnant and lactating women, and people of both sexes who have a cold.

Is lemon the richest food in vitamin C?

There is an opinion that the most ascorbic acid is found in lemons and oranges. But this is nothing more than a delusion. Despite the fact that tea with lemon is very beneficial for our body, citrus fruits are not record holders for the content of “ascorbic acid” in their composition. You could even say that in the list of foods that contain vitamin C, citrus fruits are almost at the tail end. Of course, there are products that contain much less ascorbic acid in their composition than is contained in lemon; in some products this vitamin is completely absent. But the fact remains: 100 grams of lemon contains about 45 mg of ascorbic acid (with the average daily requirement for a person being 70 grams). In addition, it is rare to eat a whole lemon like an apple. Most often, we put a small slice of this fruit in tea, therefore, the dose of vitamin C entering our body with lemon is very small. In this sense, even oranges are healthier. They contain more ascorbic acid - 65 mg, which is the daily requirement ordinary person. We recommend reading the article linked above to find out what the daily value for an adult is, depending on a number of factors.

But the leader in the content of ascorbic acid in the composition is rose hips, or more precisely, the fruits of this plant. Moreover, dried fruits contain as much as 1500 mg of vitamin C, and fresh ones - 700 mg. Therefore, rose hips are very useful for colds, for increasing immunity, for the health of skin, hair, nails and a variety of systems of the human body.

Vegetables and mushrooms containing vitamin C

List of vegetables containing vitamin C large quantities, much wider than a similar list of fruits. This includes peppers (hot, red, sweet), and Brussels sprouts, white cabbage, broccoli, cauliflower, even pickled, and lettuce, and greens. These products contain the daily requirement of ascorbic acid for an adult. The record holder on this list is all types of peppers - they contain 200 mg of vitamin each. Therefore, during the cold season, fresh salads with a lot of pepper will be especially useful.

Mushrooms also contain a lot of vitamin C, and in the dried form of this product there is more ascorbic acid than in the fresh form.

Table of foods containing vitamin C

The list of foods containing vitamin C is endless. For convenience, we will provide a table displaying this data in a convenient ascending order.

Product	Vitamin C mg/100 g
Meat	0,1-1
Seafood	1,3
Milk, cottage cheese, river fish	2
Cheese	2-3
Sea fish	2-3
Peanuts, pistachios	5
Watermelon, carrots, cucumbers, grapes, eggplant, pear	5
Beef kidneys, avocado, pomegranate	10
Peaches, bananas, beets, plums, boletus, onions	10
Cherries, sweet cherries, cherry plums, honey mushrooms, lettuce, zucchini	15
Potatoes, lingonberries, quince	20
Radishes, green beans, asparagus	20
Pork liver	21
Chicken liver	25
Radish, red tomato	25
Green pea	25
White sauerkraut, patison	26
Apples, porcini mushrooms, rutabaga, garlic, mango	30
Fresh White cabbage, chanterelles, leeks	36
Tangerines, green onions	30
Beef liver	33
Melon	40
Lemon, grapefruit, strawberry	40-45
Red cabbage, spinach, pineapple	50
Red and white currants	50
Sorrel, cranberry, strawberry	30-50
Orange, kohlrabi, papaya, pomelo	50
Green onion	60
Cauliflower, rowan	70
Longan	80
Broccoli	90
Dill, kiwi	100
Brussels sprouts, horseradish	120
Sweet bell pepper	140
Dried white mushrooms, cloudberries	150
Parsley	166
Black currant	190
Sea ​​buckthorn	200-500
Dried boletus	220
Red pepper (sweet and hot)	250
Chilli	220
Guava	230
Cilantro	500
Fresh rosehip	500-700
Dried rose hips	1200-1500

When compiling your diet based on a list of foods containing a lot of vitamin C, remember: an overdose of ascorbic acid is no less dangerous than its deficiency. True, in order to regularly receive huge doses of ascorbic acid from foods, you need to eat a lot of rose hips, peppers and herbs combined.

Video

During the off-season, when sneezing and coughing people appear on the streets or on public transport, entire shelves of antiviral drugs begin to be purchased from pharmacies.

Ascorbic acid is often purchased as the most reliable aid in the fight against colds. But it not only protects the body from respiratory diseases: it also helps with the manifestation of symptoms of more serious diseases.

From our article you will learn what contains a lot of vitamin C, where it is found the most (in which vegetables and fruits), you will find a table with the highest content of vitamin C in food, and you will also learn about the symptoms of ascorbic acid deficiency in the human body.

Beneficial features

Ascorbic acid is an element with strong antioxidant properties. Getting into the cells of the body, penetrating into the membranes, it enhances their protective properties, thereby preventing destruction.

Eating foods containing ascorbic acid has a positive effect on:

• Immunity. Vitamin C supports the production of T-lymphocytes and leukocytes - the main elements of the immune system. It is actively involved in the production of interferon, a substance that fights viruses and infections.
• Circulatory system. Promotes iron absorption, increasing hemoglobin levels. This leads to an increase in the number of red blood cells. All organs receive the required amount of oxygen and work more productively.
• Vitamin C reduces the risk of nasal and uterine bleeding.
• Skin. When taking fruits and vegetables containing ascorbic acid, collagen production is activated, the processes of withering and aging of the skin are slowed down, and the skin improves. appearance, shallow wrinkles are smoothed out.

  The condition of the skin improves upon contact with sun rays. Skin damage heals faster: burns, cuts, punctures, and other wounds.

• Cardiovascular system. The vitamin strengthens the walls of blood vessels, which reduces the likelihood of strokes and heart attacks.
• Skeletal system. The vitamin is involved in the production of carnitine, a substance found in human bone and cartilage tissue. It helps strengthen bones and reduces the possibility of musculoskeletal diseases, in particular osteoporosis.
• Exchange processes. By binding to enzymes, it promotes the growth of their activity, accelerates the decomposition and absorption of carbohydrates.
• Activity of the liver and gallstone tract. Strengthens liver detoxification function, activates bile secretion.

Vitamin C accelerates synthesis folic acid. During pregnancy and during breastfeeding It is important to replenish its reserves in the body.

Folic acid has a direct effect on fetal development, it is obligatory during the formation of the basic systems of the embryo’s body in the first trimester of pregnancy.

Lack of ascorbic acid

It is important to notice a lack of vitamin C in time. This will help alleviate a person’s painful condition.

Indicators of ascorbic acid deficiency are a number of manifestations associated with dysfunction of organs or systems:

• frequent colds that occur with complications - problems with the immune system;
• dry skin, fragility, hair loss, frequent splitting of nails - decreased collagen production;
• fatigue, apathy – drop in serotonin levels;
• frequent nosebleeds – weakness of the capillary walls;
• bleeding gums, loosening and loss of teeth are a clear sign of scurvy (a disease characterized by an acute lack of vitamin C);
• dizziness, weakness - symptoms of low hemoglobin levels;
• joint pain – decreased carnitine production;
• low weight in newborns is a sign of a lack of ascorbic acid in the mother’s body in the first three months of pregnancy.

If you feel unwell, you need to visit a doctor and get tested to determine your body’s vitamin status. You cannot self-prescribe medications.

People with kidney disease, blood clot disorders, or blood clot disorders should be careful when taking vitamin C. peptic ulcer stomach in the acute phase, with impaired metabolism of copper and iron.

What foods contain: leaders in content in the table

It is better absorbed from raw fruits and vegetables.

When cooking, you need to immerse the food in boiling water., which reduces the time of contact with oxygen and preserves vitamins. During heat treatment, the amount of acid decreases.

Which product contains the most vitamin C and which of them are considered record holders in terms of content?

The table contains a list best products, rich in the greatest amount of vitamin C (which vegetables and fruits contain vitamin C).

The data is calculated based on the needs of a man over 19 years of age, the norm per day is 90 mg.

Name	Amount of vitamin C per 100 g	Daily vitamin requirement,%
Rose hip	635	706
Sea ​​buckthorn	201	223
Sweet pepper (Bulgarian)	200	222
Black currant	200	222
Kiwi	180	200
Dried white mushrooms	150	167
Parsley (greens)	145	161
Brussels sprouts	100	111
Dill (greens)	100	111
Broccoli	88	98
Cauliflower	71	79
Red rowan	70	78
Watercress (greens)	69	77
Orange	68	76
Strawberries	60	67
Red cabbage	59	66
Spinach (greens)	55	61
Kohlrabi cabbage	50	56
Orange juice	49	54
Grapefruit	45	50
White cabbage	44	49
Sorrel (greens)	43	48
Lemon	40	44
White currant	40	44
Grapefruit juice	40	44
Lemon juice	39	43
Mandarin	38	42
Celery (greens)	37	41
Leek	35	39

The largest amount of useful substances is found in rose hips. The amount of vitamin exceeding the daily requirement for it is contained in: bell peppers, black currants, kiwi, mushrooms and greens, all types of cabbage.

Low level

Ascorbic acid is a water-soluble substance, its excess is excreted through the kidneys.

It is important to replenish food supplies daily with increased content vitamin C, reconsider your lifestyle.

Smoking negatively affects the absorption of ascorbic acid. A bad habit significantly reduces its amount in the blood.

Alcohol abuse interferes with the absorption of this substance.

The presence of chronic diseases, especially in the intestines and kidneys, interferes with the absorption of vitamin C and products containing ascorbic acid.

Frequent colds and associated aspirin intake do not contribute to the entry of ascorbic acid into the body.

You should eliminate bad habits or reduce their effect on the body: reduce the number of cigarettes you smoke, drink less alcoholic beverages.

Spend more time on fresh air, walk, breathe oxygen.

Eat well. The diet must include seasonal fruits and vegetables. They are most useful during fruiting and harvesting.

Eat less snacks on the go, dry food. This will protect the stomach from gastritis or ulcers. Stricken with diseases intestinal tract– this is the incomplete absorption of nutrients, including vitamins.

Get sick less and take aspirin- Destroyer of vitamin C.

It is necessary to monitor your health, listen to your body. If unusual symptoms appear, you should consult a doctor and do not self-medicate.

Even more about vitamin C in this video:

Ascorbic acid is a popular antioxidant; it is used to combat aging of the skin, skeletal, and cardiovascular systems.

It is involved in the processes of hematopoiesis and the functioning of the immune system. The body absorbs it from food through the kidneys and intestines.

Most of it is found in rose hips, bell peppers, greens, cabbage, and mushrooms. Smoking, drinking alcohol, aspirin, and the presence of chronic diseases lead to a decrease in vitamins in the body.

In contact with

In Edinburgh in the 18th century, a medical student discovered that citrus fruits were effective in treating scurvy. Only 2 centuries later they found out that the substance that treats the painful disease is ascorbic acid or vitamin C. It was possible to synthesize it only in 1928 from.

Vitamin C (ascorbic acid) is a water-soluble vitamin. Vitamin C is important for the growth and restoration of tissue cells, gums, blood vessels, bones and teeth, promotes absorption by the body, accelerates recovery (calorizer). Its benefits and value are very great for protection against infections. It acts as a stimulator for the launch of immune processes.

As food additives denoted as .

Ascorbic acid is an organic compound related to glucose in the form of a white crystalline powder with a sour taste. Performs the biological functions of a reducing agent and coenzyme of some metabolic processes, and is an antioxidant.

Vitamin C is easily destroyed by cooking foods, light and smog.

Loss of vitamin C can occur due to improper food processing and long-term storage of prepared foods. The preservation of vitamin C is ensured by proper culinary processing of vegetables and fruits. Vegetables should not be left peeled and cut in the air for a long time; when cooking, they should be placed in boiling water immediately after peeling. Frozen vegetables should be immersed in boiling water, as slow thawing increases the loss of vitamin C.

With hypovitaminosis (deficiency) C, the following symptoms appear: heart weakness, fatigue, shortness of breath, decreased resistance to various diseases(calorizer). In childhood, ossification processes are delayed.

With an acute deficiency of vitamin C, scurvy develops.

Scurvy is characterized by: swelling and bleeding of the gums, loosening and loss of teeth, frequent colds, varicose veins, hemorrhoids, excess weight, increased fatigue, irritability, poor concentration, depression, insomnia, early formation of wrinkles, hair loss, blurred vision, hemorrhages in muscles, skin, joints.

Excess vitamin C in the body

Vitamin C is considered safe even in large quantities, since the body easily removes unused vitamin residues.

But still, excessive consumption of vitamin C can lead to...

In order to be healthy, every person needs a daily dose of vitamins. The vitamin set is contained in many products that are available in any quantity, every day.

Vitamins will help make your daily diet as healthy as possible: A, B, C, D, E. This vitamin composition will enrich the diet and contribute to the quality functioning of all organs.

We will consider below which foods contain the largest amount of vitamin reserves.

What foods contain vitamin B?

All vitamins are the building blocks for the human body. Without their participation, life processes would not occur at the level at which a person feels healthy and happy.

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Knowledge of food products that contain these vitamins will help make your diet and diet complete and healthy. Availability the right products, which contain a complex of vitamins and microelements, are responsible for the level of health and life in general.

Particularly important for the human body are group vitamins IN. They are responsible for normalization of the nervous system, hair and nail growth.

The great benefits of microelement B are: quality functioning of the liver and eyes. If you eat food that contains beneficial component B, you can improve digestion processes and improve metabolism.

Due to the type of structure of the human body, some organs themselves produce the useful component B, but in insufficient quantities.

A person’s basic diet should include:

• sunflower seeds;
• flax seeds;
• sprouted wheat grains;
• liver;
• bran;
• cereals;
• legumes;
• nuts;
• tomatoes;
• hard cheeses;
• corn flour;
• parsley;
• sorrel;
• dates;
• buckwheat grain;
• green vegetables.

For more effective results, it is better to use vitamin complex Group B which includes: B1, B2, B3, B4, B5, B6, B7, B9, B12 and B17 better together.

It is important to adjust your diet so that all the life-giving elements of the B-group enter the body.

B12

B12 or cyanocobalamin, participates in the normalization of hematopoiesis and structuring of the nervous system.

Vitamin B12 is found in the following foods:

• Meat (beef, rabbit, pork, chicken; especially in the liver and heart);
• Fish (Carp, perch, sardine, trout, cod, etc.);
• Seafood;
• Dairy products (cottage cheese, sour cream, cheese, milk, kefir);
• Eggs;
• Nuts;
• Spinach;
• Sea kale;
• Butter.

It is worth noting, Huge amounts of B12 are found in meat products. Therefore, beef, pork and lamb meat should be included in the list of products for regular consumption.

B2

B2 (riboflavin) contains enzymes that promote the transport of oxygen and the metabolic process of saccharides. It promotes the breakdown of protein, fats and carbohydrates supplied in food.

This component improves vision, its sharpness and sensitivity to light. The presence of this trace element in daily menuimproves nervous system and affects the growth of hair and nails.

In order to replenish the daily requirement of B2, you need know which products contain it:

1. Baker's dried yeast.
2. Fresh yeast.
3. Powdered milk.
4. Almonds, pine nuts and peanuts.
5. Chicken eggs.
6. Veal, lamb and beef.
7. Honey mushrooms, porcini mushrooms, chanterelles, champignons.
8. Spinach.
9. Rose hip.
10. Cottage cheese.
11. Goose meat.
12. Mackerel.
13. Chicken liver.

B6

B6 is necessary for healthy, full-fledged functioning of the body. Indispensable in ensuring the exchange of amino acids, which are components of proteins. Without protein substances, the human body will weaken and rapidly begin to deplete. Also takes part in the production of hormones and hemoglobin.

Vitamin B6 is found in the following foods:

• banana;
• walnuts, pine nuts, hazelnuts;
• liver;
• soya beans;
• spinach;
• bran;
• millet;
• pomegranate;
• sweet pepper (bell pepper)
• mackerel, tuna;
• garlic, horseradish;
• chicken meat;
• sea ​​​​buckthorn;
• beans;
• flax-seed.

Also, the list of food components, without which it is impossible to produce the substance, includes:

• strawberry;
• potato;
• peaches, apples and pears;
• lemon.

B6 is especially necessary for normal functioning of the central nervous system. By consuming this vitamin, you can get rid of cramps, numbness in the hands and muscle spasms.

Vitamin B17 helps normalize metabolism. It prevents the appearance of cancer cells and helps prevent cancer diseases.

Foods that contain B17:

1. Apricot kernels.
2. Brewer's yeast.
3. Bird cherry.
4. Green buckwheat.
5. Millet.
6. Sweet potato.
7. Beans, beans.
8. Apricot oil.
9. Cherries, pears, peaches, elderberries, blueberries.
10. Flax-seed.
11. Pumpkin seeds.
12. Raisins, prunes, dried apricots.
13. Spinach.

Where is the most vitamin C?

Vitamin C incredibly beneficial for human health. It participates in the metabolic processes of our body, helps increase the level of hemoglobin in the blood and fights viruses and infections. This microelement also helps the production of collagen, which is essential for skin elasticity and youth.

In order to replenish the daily requirement of a substance, it is necessary know which products contain it.

Many people assume that the leader containing the highest amount of vitamin C is lemon. However, undisputed winner- This rose hip. Then comes red and green bell peppers, sea buckthorn, black currants, parsley and Brussels sprouts.

You can get natural component C in large doses by consuming mousses, compotes and jelly. The daily inclusion of this component in the diet is especially important. After all, it protects the body from the activation of microbes and bacteria, has a beneficial effect on the functioning of the central nervous system and improves the protective functions of the entire body.

Foods rich in vitamin C:

• Rosehip (dry and fresh);
• Pepper (red bell and green);
• Black currant;
• Sea ​​buckthorn;
• Parsley, wild garlic, dill, spinach, sorrel;
• Cabbage (cauliflower, Brussels sprouts, red cabbage);
• Kiwi;
• Lemons, tangerines, oranges.
• Beef liver.

Daily norm for adults 70 - 100 mg, for children - 42 mg.

What foods contain vitamin A?

Daily consumption of the required dose of vitamin A helps normalize the condition of teeth and bone cells, improves metabolic processes, and helps synthesize protein.

Foods rich in vitamin A:

• carrot;
• apricot;
• pumpkin;
• spinach;
• parsley;
• wild garlic;
• broccoli;
• seaweed;
• processed cheese;
• viburnum.

The main products that contain an excess of useful substances are:

• fish fat;
• liver;
• butter;
• egg yolks;
• cream.

List of foods rich in vitamin E

Trace element E is an activator reproductive functions living organisms, so its presence in the diet is mandatory. It helps to increase the body's protective functions, improve the reproductive and endocrine systems, and slows down the aging process.

To replenish your daily dose, you need to know which foods contain vitamin E.

Foods rich in vitamin E:

1. Vegetables and fruits: carrots, potatoes, cucumbers, radishes, apples;
2. Legumes: beans and peas;
3. Almonds, hazelnuts, walnuts, pistachios, cashews and peanuts;
4. Meat: beef;
5. Fish (pike perch, salmon, eel, mackerel);
6. Spinach, sorrel;
7. Barley, oatmeal, wheat;
8. Prunes, dried apricots;
9. Rose hip;
10. Sea ​​buckthorn.

When you regularly include component E in your diet, your body will be satisfied useful substances. It will begin to affect muscle activation, help improve the immune system and slow down the aging process.