In creating a powerful defense of the body one of the mostVitamin C plays a major role, stimulating the strengthening of immunity. But this is not his only virtue, because he is also an effective antioxidant. Thanks to these properties, it helps to quickly restore power after excessive loads, and also cleans the body from accumulated free radicals.
Why does vitamin deficiency occur?
Vitamin C levels can be affectedvarious adverse factors. Among them, the effects of ultraviolet radiation (sunlight), and smoking. By the way, nicotine is an antagonist of this element. This means that with each tightening you lose a certain amount of ascorbic acid in the body. Conversely, eating more often vitamin C reduces the craving for cigarettes and the level of accumulated nicotine in the body. The lack of this element leads to frequent colds, and also provokes various ailments. To prevent such situations, you need to know what foods have vitamin C, and begin to use them regularly.
Before starting to explore this issue,let's determine the daily need for ascorbic acid for people of different ages. Per day for children, it ranges from 30 to 80 mg, and for adults - from 50 to 130 mg. Of course, during heavy loads, pregnancy, epidemic situations and infectious diseases, as well as when smoking and drinking alcohol, these values increase depending on the situation.
Finding the answer to the question of which productsEat vitamin C, starts with wild rose. In this case, it is he who holds the record. For more information, let's take a look at the table below. It shows us which foods contain vitamin C, in mg, per 100 grams.
| Product name | The amount of vitamin C in mg per 100 g |
| Rosehip | 1000 |
| Bulgarian pepper | 250-300 |
| Black currant | 200-220 |
| Kiwi | 180 |
| Cabbage of any varieties | 70-110 |
| Spinach, horseradish, ramson | 60-100 |
| Garlic | 60 |
| Rowan, viburnum, strawberry | 50-70 |
| Orange, lemon | 40-60 |
It should be noted that with a cold, the rate of vitamin increases to 2000 mg per day, with sports up to 500-600 mg, and during pregnancy and breastfeeding to 200-250 mg per day.
Signs of deficiency
If you doubt whether your body needs ascorbic acid or not, pay attention to the list of signs that indicate its lack:
- Slow healing of tissues with bruises, wounds.
- Slight bruising.
- Hair loss, sometimes teeth.
- Increased irritability, the formation of edema.
In addition to ascorbic acid, there are othersless important for the body, substances and elements. For the purpose of familiarization, you can pick up the information yourself, from which it is clear how much vitamins are contained in products. The table is the most convenient format for studying, so it is easier to use it. You can add it yourself, based on special editions.
Now you know what foods have vitamin C, which means you shouldn’t fear for your health! Good luck!
