Products Rich In Vitamin C. - Foods And Diet Foods Rich Of Vitamin C

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Vitamin C is one of the most needed vitamins in our body. It plays a very important role because it affects the proper functioning of the immune system. Vitamin C deficiency does not manifest itself until some time later. Its symptoms are weakness, fatigue, loss of appetite, joint pain, greater susceptibility to microbial infections or a tendency to bleed, because vitamin C works to seal the blood vessels. Therefore, it is important to provide it to the body, e.g. in the form of an appropriate . It is worth knowing products rich in vitamin C.

1. Fruit rich in vitamin C

Fresh fruit contains the highest amount of vitamin C. Properly processed fruit is also not poor in it. Of all fruits, citrus fruits contain the highest amount of this vitamin. However, keep in mind that they are also strong allergens. It should be especially noted in pregnant women. Pregnancy is a period when the need for vitamin C is very high, but it is also a contraindication to consumption of citrus fruits.

Citrus fruits have the most vitamin C / abcHealth

Of citrus, a large amount of this vitamin is found in lemon. One, surprisingly, blackcurrant contains three times more than lemon. A large amount of vitamin C can also be found in apples, especially in the Antonówka variety. 100 g of apple contain an average of 10 mg of vitamin C. For comparison, in 100 g of black currant – 177 mg. However, it should be remembered that long storage of fruit at room temperature increases the decomposition of vitamin C to -15% per month. The antiseptic agents used for preserving fruit also have a significant effect on the breakdown of this vitamin.

Joanna Wasiluk (Dudziec)

Dietician, Warsaw

It is worth reaching for products rich in vitamin C, because it is necessary for the proper functioning of our body.

Vitamin C improves iron absorption, accelerates lipid , has antiviral properties and facilitates wound healing. The valuable vitamin also has anti-cancer properties and protects against the development of cataracts and ischemic heart disease. It is also involved in the production of collagen and stress-fighting hormones. Vitamin C is an important antioxidant and therefore protects the body against free radicals and other toxins.

2. Vegetables rich in vitamin C

Tomatoes are a very good source of vitamin C. One, larger size, weighing about 180 g, covers up to 60% of the daily requirement for this vitamin. From vegetables, a large amount of vitamin C can be found in various types of cabbage. Its consumption is important especially in the winter, where it is difficult to find fresh fruit and vegetables. In 100 g of sauerkraut there is 18 mg of vitamin C. Peppers contain the highest amount of vitamin C among vegetables. The consumption of a small amount of green pepper is enough to cover the daily requirement for this vitamin. Potatoes are also an important source of vitamin C. Although 100 g contains about 12 mg of vitamin, in most Polish homes they are consumed practically every day, which means that it is supplied in large quantities. Most vitamin C is located just under the skin. It is worth knowing that with the storage time of potatoes, the amount of this vitamin drops by up to 50%.

Some trees and shrubs, especially barberry, sea buckthorn and the well-known mountain ash are also rich in vitamin C. Barberry fruits can contain up to 10 times more vitamin C than lemon. Fruit infusions are recommended for flu or colds. They can also be used to make wines, preserves or sauces. Kalina and cranberries are also a good source of this valuable ingredient.

You can get wine, tinctures, juices and jellies from them.Everyone knows exactly what mountain ash looks like, but most are not aware that it is a very good source of vitamin C. It is used to make teas, spirits and liqueurs.

QUESTIONS AND ANSWERS BY DOCTORS ON THIS TOPIC

See the answers to questions from people who have dealt with this problem:

• Does taking vitamin C 1000 reduce the effectiveness of hormonal contraception? – answers the drug. Katarzyna Szymczak
• How Much Vitamin C Should You Take? – says Krzysztof Gierlotka, MD, PhD
• Can you overdose on synthetic vitamin C? – answers the drug. Krystyna Pogoń

All the doctors' answers

3. The role of vitamin C in the body

Natural vitamin C fulfills many important functions in the human body. Here are some of them:

• increasing the body's immunity,
• participation in the metabolic process (electron transfer),
• participation in collagen synthesis (thanks to this, wounds heal faster and bones grow faster),
• cooperation in the regeneration of vitamin E,
• bactericidal and bacteriostatic activity against some pathogenic microorganisms,
• counteracting the oxidation process caused by free radicals,
• participating in the production of red blood cells.

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4. The effects of vitamin C deficiency

Vitamin C plays an extremely important role in the body, so the effects of this vitamin deficiency can have serious consequences for our health.

Some of them are:

• weakened immunity,
• apathy, fatigue, loss of appetite, muscle pain,
• swelling and bleeding of the gums – the so-called scurvy (rot),
• increased bone fragility and slower wound healing (these problems result from collagen deficiency in the body),
• abnormalities in the of fatty acids.

To avoid a vitamin C deficiency , it is recommended to use the dietary tables, which state the amount of vitamin C in a given product.

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