Vitamin C Rich Foods

The main purpose and functions of vitamin C

The main mission of the vitamin is to counteract viral infections and cancer, as well as maintain the health of the skin and internal organs. This is a powerful antioxidant, thanks to which the body successfully fights external irritants and supports the immune system.

• Strengthening the immune system One of the main functions of ascorbic acid is to support and strengthen the immune system and protect against viral infections. This vitamin is a powerful antioxidant and the body's main protector against cancer.
• Healing wounds, cuts and scars With its help, damaged tissues and cells are regenerated. Vitamin C stimulates the bone marrow to produce leukocytes (white blood cells). When injured, leukocytes rush to the site of injury and prevent infection from entering the blood vessels.
• Muscle growth and restoration “Ascorbinka” is never superfluous for those who are actively involved in sports. The synthesis of protein, steroid hormones, restoration of muscle tissue and biochemical metabolism - all this occurs with the participation of vitamin C.
• Improving the functioning of the cardiovascular system Excess weight, which is often a consequence of high blood sugar and cholesterol, has become the plague of the 21st century. Ascorbic acid effectively removes oxidized (“bad”) cholesterol, thereby eliminating cholesterol plugs and stress on the bloodstream. Thanks to this, the vessels can better absorb and assimilate nutrients.
• Reducing swelling and inflammation When inflammation progresses or swelling appears, this indicates that there are obstacles in the bloodstream that provoke the removal of infection from the body. This may also indicate a deficiency of vitamin C, which actively fights swelling and reduces the body’s allergic reaction.
• Development of bones and cartilage Ascorbic acid takes an active part in the synthesis of collagen, the main protein in the human body. Most of it consists of muscle and bone tissue.
• Healthy skin, nails and hair Vitamin C helps the skin resist the effects of UV rays and blocks their deep penetration. It accelerates cell renewal, thereby slowing down their aging. This way the skin retains youth and elasticity longer.
• Stress resistance A good balance of ascorbic acid calms and normalizes the nervous system, reduces stress and irritability, and eliminates apathy. Additional energy, strength and desire to learn something new appear.
• Removing poisons and toxins from the body The vitamin complex effectively works to improve fluid circulation and metabolic processes in the body. This allows you to quickly remove and neutralize oxidized substances such as cholesterol, poisons, metals and other products that remain after digestion.

Daily value of vitamin C

The daily requirement of ascorbic acid is on average about 100 mg per day.

The table clearly shows that with age a person needs more vitamin C, as age-related degradation of the immune system occurs. This is a normal phenomenon and naturally the body needs more strength to protect itself from infections.

Recipes with vitamin C

To get the maximum benefit from your food, you need to use foods high in vitamin C and either gently process them or eat them raw.

Salad “Vitamin bomb”

Ingredients:

• 1 large red pepper;
• 200 g white cabbage;
• 2 tomatoes;
• greens (parsley, dill, spinach, green onions);
• olive oil;
• garlic.

Finely chop the cabbage, mix with chopped tomatoes, peppers, and chopped herbs. Salt the vegetables. Mix 2 tbsp. olive oil with a crushed clove of garlic, season the salad, mix. You can add herbs and spices to taste (rosemary, basil, oregano, savory).

Berry tea

Ingredients:

• 2 tbsp. sea ​​buckthorn;
• 2 tbsp. black currant;
• 1 tbsp. juniper berries;
• 4 tsp Sahara.

Lightly crush the juniper berries in a mortar, mash the sea buckthorn and currants with a spoon. Mix all the berries with sugar, pour 500 ml of boiling water, leave for 20 minutes, strain. Honey can be used instead of sugar, but it should be added immediately before drinking the drink.

Grapefruit marmalade

Ingredients:

• 4-5 ripe grapefruits;
• 100 g sugar;
• 2 tsp agar-agar;
• 50 ml water.

Extract the juice from the fruit using a citrus juicer, mix with sugar and agar-agar dissolved in water. Pour into a ceramic or enamel pan, put on fire, and boil the mixture for 2 minutes. Pour the liquid into silicone molds, cool, and put in the refrigerator to harden.

You can make marmalade rich in vitamin C not only from grapefruit, but also from black currants, lemons and tangerines.

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Cranberry ice cream

Ingredients:

• 350 g cranberries;
• 300 ml heavy cream;
• 200 g sugar;
• 100 ml milk;
• 3 egg yolks;
• a pinch of vanillin.

Whisk the yolks, sugar, vanillin and milk until smooth. Place the bowl with the mixture in a water bath, stirring and heating for about 10-15 minutes until thickened (the consistency of condensed milk). Cool. Blend the cranberries with a blender and pass through a sieve to separate the seeds. Combine the resulting puree with the cooled milk-egg mixture. Whip the cream until fluffy, add, stirring slowly with a mixer or by hand with a whisk. Transfer the mixture into an ice cream mold and put it in the freezer. Stir every 30 minutes during the first two hours of cooling.

Original ice cream with vitamin C is also made from sea buckthorn. It can be prepared using a similar technology.

Rose hip syrup

Ingredients:

• 500 g rose hips;
• 500 g sugar;
• 800 ml water.

Wash fresh rose hips, remove stems and sepals. Pour 500 ml of boiling water and let it brew for 15 minutes. Then crush with a masher and leave for another 15 minutes. Add sugar to the remaining 300 ml of water, boil and simmer for 10 minutes until thickened. Strain the resulting rosehip infusion through a sieve, pour into boiling syrup, immediately turn off the heat and pour while still hot into jars.

There are many recipes for this sweet delicacy, but the most important thing when choosing the appropriate cooking method is which rosehip syrup will contain the most vitamin C: ascorbic acid will be preserved if the berries are not boiled, but poured with boiling water.

Sources of Vitamin C

• Rose hip
• Black currant
• Melon
• Bell pepper
• Kiwi
• Orange
• Grapefruit
• Tomato
• Apple
• Onion
• Leaf salad
• Cabbage
• Broccoli
• Persimmon
• Spices and herbs (cilantro, thyme, parsley, dill, saffron and others)
• Strawberry
• Microgreen
• Lemon
• Kohlrabi
• Spinach
• Green pea
• Clementine

There is virtually no ascorbic acid in cereals, oils, meat, nuts and mushrooms. But it can easily be found in all vegetables and fruits. And to minimize the loss of vitamins, cut them only when you start eating. Pre-cut fruits and vegetables quickly lose their nutritional value.

• Find out more: Vitamin D. Functions in the body, and what foods it contains

Vitamin C deficiency in the body

Hypovitaminosis of ascorbic acid is common and is observed in a lot of people who lead a sedentary lifestyle and do not adhere to proper nutrition.

A lack of vitamin C significantly weakens the body's barrier function. As a result, a person catches an infection more easily and quickly and becomes ill. It becomes more difficult for the skin and internal organs to resist microbes, poisons and toxins that destroy cells.

Signs of Vitamin C Deficiency

• Bleeding and sensitive gums;
• Tooth loss (scurvy);
• Fast fatiguability;
• Slow wound healing;
• Baldness;
• Excess weight;
• Depression and apathy;
• Irritability;
• Inattention;
• Early appearance of wrinkles;
• Bruising;
• Phlebeurysm;
• Deterioration of vision.

The importance of vitamin C for the human body

To briefly describe the importance of ascorbic acid, we can simply say that life without it is impossible.

The main functions of vitamin C are to maintain normal mental processes and protect the immune system. The action of ascorbic acid neutralizes the causative agents of various diseases - microbes, viruses, parasites, as well as free radicals. This is why vitamin C is extremely important for maintaining health and youth. Nature has endowed vitamin C with the ability to instantly enter into metabolism and repel the negative effects of viral infections.

The production of neurotransmitters and hormones that are responsible for our sensations and feelings, our good mood, also depends on vitamin C.

Vitamin C is also an important element for blood vessels, as it helps smooth their walls. Thanks to this, wrinkles are eliminated, hemorrhoids and varicose veins are relieved, and connective tissue is strengthened.

A sufficient amount of vitamin C in the body has a positive effect on the health of gums and teeth. Ascorbic acid kills caries pathogens and also helps strengthen enamel. If your gums are bleeding, you can take an increased dose of ascorbic acid, then the blood vessels in the tissues will quickly strengthen and after twenty to thirty minutes you can brush your teeth calmly.

Ascorbic acid is also important for a slim figure. Vitamin C promotes reactions that convert fats into a digestible form.

The beauty and youthfulness of your skin depends on how much vitamin C you consume. It promotes the formation of collagen, thanks to which the skin maintains its firmness, elasticity and youth. Scientists have also recently noticed that large amounts of vitamin C accumulate in fresh wounds. The body directs it to where the formation of new connective tissue is needed.

The state of mind also depends on the amount of vitamin C in the body. All mental reactions are activated in a timely manner precisely thanks to ascorbic acid, so for those people whose work requires concentration and concentration, vitamin C is a vital element.

Vitamin C is also important for the development of creative thinking and fast brain function, since it is responsible for the production of norepinephrine.

Ascorbic acid prevents the development of Alzheimer's disease.

Excess Vitamin C

The vitamin is not toxic in nature and its excess is a big threat. In addition, scientists themselves do not have a consensus on its daily intake. Some even suggest calculating it using the formula 2.5 mg per 1 kg of weight.

Abuse of C-containing products can cause the following ailments:

• Constipation;
• Bloating and diarrhea;
• Nausea and vomiting;
• Cramps, colic and abdominal pain;
• Headache;
• Dizziness;
• Insomnia;
• Gallstone disease (kidney stones);
• Stomach ulcer;
• Hormonal imbalance;
• Impaired absorption of vitamins and minerals.

What foods contain vitamin C (sources)

Plant foods containing vitamin C:

Dried rosehip, barberry, fresh rosehip, sea buckthorn, black currant, parsley, pepper, Brussels sprouts, dill, wild garlic, hawthorn, broccoli, cauliflower, kiwi, rowan, orange, grapefruit, strawberry, horseradish (root), white cabbage cabbage, lemon, tangerine, pineapple, sorrel, green onion, green peas, tomatoes, radish, potatoes, domestic apples, garlic, cucumbers, beets, carrots.

Vitamin C is found in foods of animal origin:

Horse milk. The names of the products are written in descending order of the amount of vitamin C they contain. (the data is quite conditional, the content of vitamins and minerals may differ depending on the soil where the product grew)