Where is ascorbic acid found? Vitamin C (ascorbic acid)

The standard known version of small sour-pleasant tablets of ascorbic acid, in people who grew up in the post-Soviet space, is still associated with the taste of childhood.

It is about this vitamin that we can safely say: both pleasant and useful.

The role and importance of ascorbic acid

Around the end of the 1920s, active experiments began to study vitamin C. Almost immediately, the result of what a deficiency of ascorbic acid in the body leads to became obvious. Initially, great expectations were placed on the effectiveness of this powder.

Did you know? The beginning of understanding the benefits of ascorbic acid was laid in the XVIII century, in Edinburgh by a medical student. General observations showed that citrus fruits were especially effective in the treatment of scurvy. Only after 200 years did it become clear to scientists which substance in citrus plants is the healing one. This substance turned out to be vitamin C.

Then, in the 1970s, there was a period not of overestimating the importance, but of exaggerating the recommended amount of vitamins. The considered optimal doses were too high, which naturally led to problems.

So far, it has been carried out a large number of research that helps to have an objective view of acid and, of course, reveals different facets of its impact on human health.
Ascorbic acid is a water-soluble drug, so it does not linger inside the body, which means that its amount must be regularly replenished. She is also susceptible to damage. high temperatures, so this method of processing is undesirable.

Ascorbic acid has the ability to restore oxidative processes, as it is a fairly powerful antioxidant. It protects the body from exposure to bacteria and various viral infections; strengthens the immune system, normalizes the blood coagulation system, as well as the endocrine and nervous systems of a person; helps speed up the exit process colds; promotes the absorption of iron, protein and some other important elements and for a person; synthesizes hormones; restores the function of the thyroid gland and pancreas.

Turns bad cholesterol into bile acids, so necessary for humans; removes toxic substances (mercury, lead) from the body, i.e. lowers intoxication; essential for growth, formation of tissue and bone cells, teeth, nails. It is the prevention of cancer and atherosclerosis. Increases stress resistance.

Daily rate

Measure is good in any, even good deeds. The same is true about the amount of consumption of any vitamins, including ascorbic acid. Depending on who, and for what, decided to use the drug, it will also depend on how much of this preventive medicine should be consumed by a person.

Increased need for the drug - in the elderly and people who smoke, since the above factors significantly lower the level of acid in the body.

For adults

In men and women, the daily rate of the drug is the same: 70-90 mg / day. The calculation is standard regardless of age or weight.

For kids

The daily requirement of children for a vitamin will depend, first of all, on the age of the child. The recommended dose of the drug for children: up to 6 months - 30 mg; up to 12 months - 35 mg; 1-3 years - 40 mg; 4-10 years - 45 mg; 11-14 years - 50 mg.

For pregnant

The dose of the drug during pregnancy and lactation will be different. For pregnant women, the recommended rate is 95 mg; during breastfeeding - 120 mg.

For athletes

Under certain factors, the need for an acid supply increases. Such factors can be stress, climate changes, as well as sports training and muscle loads.

During scheduled classes daily dose drug - 150-200 mg. 2-3 days before and after the competition period, the dose should be increased to 200-300 mg.

Important! The intake of the daily dose should be divided into several parts, since the vitamin is consumed quite quickly. It is more rational to practice a gradual replenishment of the vitamin than a single intake of a large dose.

What foods contain the most

Widespread vitamin C in food available to humans today. Although its main sources are greens, fruits and vegetables, it is still found in other plants.

Below is a list of where and how much this vitamin can be found in nature. The amount of substance in products is shown per 100 g.

It is the rosehip that holds the record for the amount of vitamin C., thereby ahead of the lemon that is firmly planted in our perception.

Depending on the variety of this medicinal plant the amount of ascorbic acid will also vary. The maximum percentage of the vitamin was found in the form of Begger's rosehip - from 7 to 20% (the reason for such a significant difference is the difference in the size of the bushes).

Did you know? As early as the 17th century, rose hips were used in Russia to treat soldiers wounded in the war with the Turks. To heal wounds, bandages soaked in a decoction of petals were applied to them, and fruit decoction washed the edges of the wounds to avoid gangrene.

Red and green pepper

It serves not only as a seasoning for main dishes, but also as a carrier of ascorbic acid - 245 mg / 100 g.

Black currant

The ripening period of the berry accounts for the largest amount of vitamin - 200 mg \ 100 g. In overripe berries, the period of decay of vitamins quickly sets in, so their effectiveness drops to 70%. Therefore, it is not advisable to skip the season of these medicinal berries.

Sea buckthorn and red rowan

Vitamin is contained precisely in the berries of these trees during the ripening period in the off-season - 200 mg / 100 g.

Orange, lemon, tangerine, grapefruit

Citrus fruits are rightfully the most popular carriers of vitamin C. But, oddly enough, there are only 40 mg of it in a lemon, 45 mg in a grapefruit, and 60 mg in an orange.

The advantage of these fruits is that they are widely distributed and available in winter, when other fruits are in short supply. It is in citrus fruits that there is an element of citrine that promotes the absorption of vitamin C, and not just a vitamin in itself.

Pineapple and kiwi

Pineapples and kiwis have a long shelf life, and the same applies to the vitamins inside them. Thanks to acids and fruit peel, ascorbic acid does not break down during storage. In addition, these fruits do not lose their usefulness even after conservation.

Did you know? In China, pineapple is a must. holiday table at the meeting of the New Year in oriental style. It is believed that it will bring success and prosperity in the coming year.

papaya and mango

Although the fruits of the trees differ in their appearance, they are low-calorie and extremely fortified. B contains up to 60 mg of vitamin C, B - 30 mg.

Despite the fact that their habitat is not related to ours, it is still possible to find them in modern bazaars and in some supermarkets.

Strawberries and strawberries

These summer berries contain 60 mg of vitamin per 100 g. It is widely used not only in cooking, but also in cosmetology.

Comparable in terms of the amount of vitamin with citrus fruits (considering their peel). Therefore, some prefer this particular product, relying primarily on pleasant taste sensations

An extremely useful and available product throughout the year. Unique in its dietary properties, the presence of a large amount of fiber and the preservation of minerals and vitamins for a long time.

Apples are characterized by a wide variety of varieties, but the internal composition is approximately the same for each. As for the vitamin under discussion, there are 10 mg per 100 grams of apples. It turns out to make up for daily allowance, depending on the size of the fruit, you need to eat three to five apples a day.

Parsley and dill

Green twigs and leaves, which decorate and decorate dishes, serve as a storehouse of usefulness. Parsley has slightly more ascorbic acid (150 mg) than dill (100 mg).

Parsley greens are known for their anti-aging effect, as well as normalization digestive tract. Dill stimulates work of cardio-vascular system, reduces inflammatory processes in the body and lowers blood pressure.

Spinach and sorrel

Not everyone will like spinach and sorrel greens because of its specific taste. But set useful substances it more than compensates for this feature.

Did you know? In the people, sorrel was often called meadow apple or wild beet.

Cabbage

Unique in its properties and such a product as cabbage, medicinal possibilities which have been studied for a long time. General beneficial features combine each variety of this plant. But there is a slight difference in the composition of each species. Also, the method of preparation greatly affects the reduction medicinal properties product. Cabbage has a long shelf life, is resistant to slight frosts, so it is available throughout the year.

Below are the most common types of cabbage in our area and the ratio of vitamin C in them.

45 mg/100 g is the standard ratio of ascorbic acid. Just 150 grams of freshly cooked cabbage replenishes daily allowance vitamin A. Even after sourdough, it does not lose its properties, which makes the salad from this product both tasty and healthy.

Counts medicinal vegetable. It is included in the diet of hearts and in diseases nervous system. 90 mg of ascorbic acid falls on 100 grams of this vegetable. It is important not to forget that heat treatment slightly reduces this percentage.

Did you know? George Bush Sr. did not like broccoli very much, so he banned it from the White House.

Kohlrabi

This cabbage differs from others in that it does not consume leaves for food, as usual, but lower part fruit - stalk.

The unofficial names of gardeners for kohlrabi are "lemon from the garden" or " northern lemon' speak for themselves. 100 grams of fresh cabbage contains 50 mg of ascorbic acid.

Krasnokochannaya
Its properties are very similar to white cabbage. By palatability slightly different, especially in its density. 50-70 mg of ascorbic acid is found in 100 grams of cabbage of this variety.

70 mg per 100 g fresh product put cauliflower on a par with the leaders in the amount of ascorbic acid.

As you can see, ascorbic acid is found not only in citrus fruits familiar to us, but also in products that are associated with completely different properties.

Shortage and excess

The complex symptoms of ascorbic acid deficiency are quite diverse:

• weakened immunity and, as a result, frequent infectious diseases;
• painful spasms in the joints;
• chronicle of respiratory viruses;
• insomnia, depression and emotional exhaustion, irritability, nervous breakdowns;
• overweight problems;
• haemorrhoids;
• deterioration of skin elasticity, dryness and the appearance of wrinkles;
• fragility and hair loss;
• rapid damage to the nail plate;
• phlebeurysm;
• rheumatoid pains;
• scurvy.

Important! It should be remembered that more severe and destructive consequences for the body await a person with a lack of vitamin C than with its excess. This should stimulate the regular preventive intake of a pharmaceutical product or acid in its natural form.

• reduced absorption of vitamin B12 (cyanocobalamin), which is found in fermented milk products, meat and fish products, liver and egg yolk. With its deficiency, anemia (anemia) develops;
• skin irritation and malfunctions of the urinary system;
• diarrhea;
• the appearance of kidney stones.

Important! It is forbidden to exceed the norm in the use of ascorbic acid by pregnant women, people with diabetes and poor clotting blood.

Interaction with other substances

• inactivation occurs under the influence of high temperatures;
• with improper storage and preparation of products, ascorbic acid is oxidized by oxygen, which minimizes useful properties;
• oxidation occurs when combined with iron or copper utensils (except aluminum);
• long-term storage kills the vitamin;
• reduces therapeutic effect neuroleptics and antidepressants.

WHERE IS MORE VITAMIN C?

For our body it is difficult to overestimate the importance vitamin C- Vitamin of life essential functions which are the protection of immunity and the maintenance of normal mental processes.

Why is vitamin C so useful?

1. Vitamin C protects the body from a large number of viral and bacterial infections.

2. Increases elasticity and strength blood vessels both thick and thin ones. Therefore, it eliminates wrinkles, relieves varicose veins and hemorrhoids, strengthens connective tissue.

3. Improves the condition of the liver.

4. Weakens the impact of various allergens.

5. Takes part in cleansing the body of poisons and toxins.

6. Helps lower blood cholesterol.

7. Accelerates the healing of wounds, burns, bleeding gums.

8. Increases the body's resistance to any adverse effects.

Unlike us humans, almost all animals can synthesize vitamin C in their bodies, which is why they are the least susceptible to diseases and do not catch colds. Unfortunately, people are deprived of such an opportunity.

Nature arranged it so that vitamin C, getting into the body, is instantly included in the metabolism, so its deficiency can be quickly replenished. In case of a cold or viral infection it helps the immune system repel the attack, and the excess is easily excreted from the body.

The undisputed leader in the content of vitamin C -

Rose hip

2nd place occupies-red Bell pepper, sea buckthorn, blackcurrant

3rd place- green pepper, parsley (greens), dill

even less in fresh cauliflower, garden strawberries, fresh white cabbage, in citrus fruits (oranges, lemons, grapefruits, tangerines), boiled cauliflower, white currants.

Herbs contain the most vitamin C:

burdock root, alfalfa, mullein, horsetail, hops, eyebright, gerbil, fennel seed, peppermint, kelp, fenugreek, parsley, nettle, yarrow, red clover, sorrel.

Each family can provide itself with a significant supply of vitamins for the winter. Home canning can achieve a very high vitamin content. Drying rosehips, filling blackcurrants with sugar does not require special skills.

The simplest thing is to prepare an infusion of rose hips.

It is very tasty, especially with honey or fruit syrup, so children will drink it with pleasure.

You can also prepare syrup from rose hips by adding red and chokeberry, viburnum, cranberry, hawthorn. Such a syrup can be consumed in 1 tbsp. 3 times a day, and give small children 0.5-1 tsp. - this will prevent many diseases.

The health of teeth and gums is quickly restored if additionally consumed vitamin C- it not only kills causative agents of caries, but also helps calcium to strengthen tooth enamel. If you take an increased dose of ascorbic acid with bleeding gums, then after half an hour you can safely brush your teeth: the vessels in the gum tissues will quickly strengthen.

The need for ascorbic acid increases in an unfavorable climate. So, in Antarctica, a person needs to take 250 mg daily. vitamin C. With a large muscle load, stressful situations, pregnancy, breastfeeding, most diseases need to increase its intake.

50 mg per day for children and 60 mg for adults of both sexes, 70 mg per day for pregnant and lactating women.

These RNP norms represent the minimum values ​​required in order to avoid hypovitaminosis.

By the way, 3 (three!) cigarettes destroy the entire daily norm of ascorbic acid (60 mg). If you can't quit smoking, at least increase your intake of this vitamin!

For supporting normal level Vitamin C in the body needs to be taken more high doses: up to 500 mg per day.

Where is the most vitamin C?

Vitamin C is an organic compound also called ascorbic acid. It is simply necessary for normal functioning organism, its work and health. At the same time, vitamin C is not produced by the human body, but enters it only with food, therefore, if the body is not provided right diets, it turns out beriberi. Accordingly, it is better to find out where the most vitamin C is in order to prevent beriberi.

Where is vitamin C found

There are some misconceptions about where the most vitamin C is.

• Rose hip. Traditionally, it is believed that the largest amount of vitamin C is found in citrus fruits, but this is not true. Most of all vitamin C, oddly enough, in dried rose hips. Followed by dried wild rose comes fresh, which also contains a large amount of vitamin C. You can find rosehip juice on sale, and cook compote from dried. Just keep in mind that in compote it will bring much less, because. during heat treatment, the concentration of vitamin C in the original product decreases in proportion to the time of its preparation.
• Kiwifruit - Kiwifruit is also high in vitamin C, so eat a few of them to make up your daily dose.
• Blackcurrant - in addition to vitamin C, it also contains substances that help remove cholesterol from the body, so it will be useful in many ways.
• Sweet Green pepper- if you pay attention to the content of vitamins, then such a pepper will be much more useful in a salad than Bulgarian red.
• Greens - in particular parsley. But the problem with these products is that the content of vitamin C is measured per hundred grams of the product, and not everyone can eat one hundred grams of parsley.
• Strawberries and garden strawberries - their vitamin C content is the same as in citrus fruits, which is significantly lower than in the products mentioned above.
• Citruses - and finally, we got to them, note that these are far from the richest fruits in vitamin C, and there are many other products that will help fill the daily need for it. This should be in your favor if you are allergic to citrus fruits.

Why you need vitamin C

• It is involved in the processes of carbohydrate metabolism, so it is responsible to some extent for the level of sugar in the blood.
• Participates in the process of blood clotting - without it, bleeding will last longer and may not stop at all. Sailors who suffered from scurvy, which occurs due to vitamin C deficiency, suffered from bleeding gums.
• It helps to restore and regenerate tissues, together with the previous property, these two processes are responsible for wound healing and recovery from various injuries.
• Reduces vascular permeability - due to this, the walls of the vessels become stronger and less susceptible to damage, so if you suffer from perpetually red eyes or nosebleeds, then vitamin C will be very useful for you.
• Increases the body's resistance to infections - therefore, vitamin C is important to consume during the period of spread viral diseases, in the treatment and prevention of influenza and colds.
• Beneficial effect on the pancreas and thyroid glands. Thus, vitamin C helps to normalize metabolism and digestion.

Knowing where the most vitamin C is, you can eat healthy and help your body.

The benefits of vitamin C cannot be overestimated. This antioxidant is needed to strengthen the immune system, remove toxins, regenerate tissues and many other processes. It is spent in large quantities and is not deposited in the tissues, so it must be taken daily with food. What foods have the most vitamin C?

What is vitamin C

Vitamin C is a water-soluble L-ascorbic acid that is found in many foods and is required by the body on a regular basis. There are 4 known isomers of ascorbic acid:

• L-ascorbic acid;
• L-isoascorbic acid;
• D-isoascorbic acid;
• D-ascorbic acid.

Only L-ascorbic acid is biologically active.

In fact, this is a carbohydrate with the formula C 6 H 8 O 6, its external structure resembles glucose. By physical properties it is a white acidic crystalline powder. It dissolves well in water and alcohol, melts at a temperature of +190 ... +192 °C.

The discovery of the vitamin belongs to the American chemist Albert Szent-Györgyi. This event occurred in 1928, and 4 years later it was proved that the absence of this substance in food causes scurvy.

Today, vitamin C is used as food additive, which prevents the oxidation of products, is part of cosmetics and even plays the role of a developer in photochemistry. But the main field of application of the substance was and remains pharmacology.

Role in the body

The body's needs for ascorbic acid are quite large, since it is involved in various processes and does not accumulate in tissues and organs.

Vitamin C performs several functions at once.

• Antioxidant: participates in redox processes.
• Vascular elasticity factor: under the influence of vitamin C, collagen protein is formed, with its deficiency, the vessels become brittle.
• Activator immune protection: increases the phagocytic activity of leukocytes, and hence the body's resistance to infections.
• Hepatoprotector: increases the antitoxic potential of the liver, forms a store of glycogen, promotes the evacuation of mercury and lead.
• Cholesterol regulator: converts cholesterol into bile acids.
• Regeneration stimulator: promotes tissue healing.

Also, ascorbic acid normalizes the blood coagulation system, it is necessary for normal operation nervous and endocrine systems, thyroid and pancreas. In the presence of vitamin C, iron, calcium, proteins are absorbed, hormones are synthesized. Its presence in the diet is the prevention of cancer and atherosclerosis.

Daily rate

The daily requirement for vitamin C depends on age. Children under 6 months need 30 mg of ascorbic acid per day, up to 12 months - 35 mg, at the age of 1-3 years - 40 mg, 4-10 years - 45 mg, 11-14 years - 50 mg. Adults require an average of 70 mg of vitamin C per day. Pregnant women need 95 mg per day, and lactating women - 120 mg.

The daily requirement of vitamin C for an adult is 70 mg.

With increased physical and sports stress, the need for vitamin C increases. With planned classes, the daily dose can be 150-200 mg. On the days of competitions and extreme loads - from 200 to 300 mg. At large doses vitamin C, the daily volume is divided into several doses, this allows you to spend it evenly.

Most vitamin C is found not in citrus fruits, as many believe, but in wild and garden berries, and the champion among them is rose hips. The compound is also found in other products plant origin- fruits, vegetables, herbs, mushrooms. To get an idea of ​​where the vitamin is found and how much to eat to replenish daily requirement use the following table.

This is far from full list foods high in vitamin C. To maintain a regular intake of ascorbic acid with food, it is not necessary to eat exotic fruits. The compound is contained in fruits that are quite accessible in our latitudes.

Processing methods

Not all vitamin C from food enters the body. Some of it is destroyed during cooking and storage. Therefore, it is important to know what food processing methods can be used to preserve vitamin richness.

Vitamin C is destroyed by slow heating, so plunge vegetables directly into boiling water or fry them for a short time. In addition, it allows you to destroy ascorbinoxylase and ascorbinase - enzymes that are called antivitamins.

If you need to cook food for a long time, keep the pan tightly closed - this will limit the access of oxygen. Acidify a soup, stew or other vegetable dish while cooking: in an acidic environment, the vitamin is better preserved. Do not cook vegetables and herbs in copper and iron utensils. Ions of these metals destroy ascorbic acid. The longer the food is cooked, the less vitamins it ends up with.

Eat ready-made meals fresh, the biologically active compounds in them are destroyed over time. So, for example, in cabbage soup after 3 hours after cooking, only 20% of vitamins remain, and after 6 hours - 10%.

But the most the right way get enough vitamin C - eat vegetables, fruits and berries raw. Do this as often as possible. Cut fruits only before eating them. This way you can get the most vitamin C from your diet.

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The human body is an autonomous mechanism that functions due to the internal reserves that are in it. Bad ecology, bad habits and stress affects him negatively. Without getting the basic substances necessary for it, the body quickly wears out.

To maintain and strengthen the body, a complex is used. One of the most significant products are those that have the most great content vitamin C (ascorbic acid). In ancient times, not a single sea voyage was complete without products with vitamin C, but this was not achieved immediately. By observation, they noticed that citrus fruits, cabbage, reduce the risks various diseases, due to the content of vitamin C in them, only after that they began a thorough study. AT pure form, vitamin C was discovered in the early twentieth century by the Hungarian-American chemist Albert Szent-Györgyi.

Ascorbic acid is a compound with the formula C6H8O6, responsible for tissue repair. This vitamin is not stored in the human body. In this regard, he comes to us with a meal every day.

Foods containing vitamin C

The highest content of vitamin C is found in vegetables, berries and fruits. Consider the twenty foods with the highest content of vitamin C.

• Rose hip. Dried rose hips contain more vitamin C than fresh ones. With the constant intake of tinctures from its fruits, the immune system is strengthened, the skin is improved.
• Bulgarian pepper. natural antioxidant, strengthens blood vessels, improves the digestive system, normalizes bowel function.
• Black currant. It is useful to take in diseases of the kidneys and upper respiratory tract.
• Sea ​​buckthorn. Antiviral agent used to treat flu and colds.
• Sweet green pepper. Stimulates the work of the pancreas, stomach, dilutes the blood.
• Parsley greens. Used to improve appetite, restores immune system.
• Brussels sprouts. Cabbage juice has anti-inflammatory and wound-healing effects and is used for prevention oncological diseases improves blood composition.
• Green dill. It has a complex effect on the entire body. Improves general state health.
• Cheremsha. Fights cholesterol and strengthens coronary vessels. In raw quality, it is useful in thyroid disease.
• Kiwi. Improves metabolism and reduces the amount of cholesterol in the body.
• Rowan red. Diuretic. Reduces . Red mountain ash juice has antiviral properties.
• Papaya. The juice of this fruit is used to improve the condition of the skin.
• Orange. Increases immunity, improves appetite, and is also used to prevent hypovitaminosis.
• Strawberry. Strawberry fruits are used to treat anemia, eliminates inflammatory processes in the body.
• Spinach. Reduces blood sugar, strengthens the work of the heart.
• Horseradish. Used for colds, inflammatory processes.
• Kohlrabi cabbage. It has an antiseptic effect on the functioning of the liver, it is recommended for hypertensive patients.
• White cabbage. Recommended for colds, scurvy.
• Cranberry. The cure for almost all diseases.
• Lemon. Colds, reduction.

Foods High in Vitamin C

The value of vitamin C for the human body

Vitamin C (ascorbic acid) is an antiviral and antibacterial vitamin. For colds and different types inflammation, in a shock dose can overcome the barrier of disease and cure colds. Improves the condition of the skin, nails, hair. Strengthens the immune system in winter. Improves mood. It also improves the synthesis of hormones responsible for the increase in red blood cells, slows down the onset of the process of wear and tear of the body.

Daily requirement for vitamin C:

• Children under 5 years old - 25 mg. From 5 years to 50 mg.
• Adults can take 50-70 mg.
• For lactating mothers and pregnant women 70-90 mg.

Hypovitaminosis C

With insufficient intake of vitamin C, certain signs and symptoms of deficiency appear in the body:

1. Lethargy of the body, depression.
2. Dryness of the skin in the elbow joints.
3. Irritability and fatigue.
4. Painful condition of the body.
5. Frequent inflammatory processes.

Vitamin C (ascorbic acid) is indispensable for humans. It is tied to all vital human organs. With its lack, hypovitaminosis C appears, which affects the whole body. If this condition is ignored, over time it is possible dire consequences for the body. Diagnosis of hypovitaminosis C can be experienced and good specialist. Therefore, do not postpone a visit to the doctor. By characteristics and complaints are not difficult to diagnose and prescribe proper treatment. Do not self-medicate. The main diagnostic method is based on biochemical analysis blood.

Food fortified with vitamin C

Preventive measures against illness are to correctly calculate your diet and enrich your body with vitamins, but do not forget that during heat treatment, vitamins are destroyed, and properly processed foods with the highest content of vitamin C () will give a lot beneficial to the body nutrients and strengthen the immune system.

Table of products with vitamin C content per 100 gr.

As you can see, the first place in the record content of vitamin C is occupied by dry rose hips.