Vitamin C or ascorbic acid is the main assistant to our immunity. As soon as we catch a cold or catch a virus, we start drinking tea with lemon and eat other foods that contain the most great content vitamin C. But this vitamin has not only an immunostimulating effect, it also has other important effects on the body. For example, without vitamin C, we cannot experience delight. Vitamin is responsible for the sensitivity in the body, as it stimulates the formation of hormones and other nerve-exciting substances. Vitamin C carries sulfuric acid salts to every cell, the lack of which causes microcracks in the body, for example, on the gums. Without ascorbic acid the body cannot absorb such an important trace element as iron. Vitamin releases iron, located in the walls of the intestines and bile, and then helps it get into the blood, which delivers the trace element to the organs. Vitamin C content in foods is important for fat people, since it is involved in the synthesis of the amino acid carnitine, which breaks down fat cells releasing energy.
We have found that ascorbic acid is very important for human health. But if you take it in large quantities, will it harm the body? No, since excesses of this vitamin are not toxic, therefore they are simply excreted from the body without any consequences.
Now consider where most of the vitamin C. It is found in many fruits, vegetables and berries. The leaders in the content of vitamin C are: sea buckthorn, cloudberries. If you eat half a glass of any of these berries every day, you can be sure that you will fully saturate the body with ascorbic acid. Fruits that contain vitamin C are widely known to everyone - these are oranges, grapefruits, tangerines and lemons. For a long time they were considered leaders in the content of ascorbic acid, until scientists found out that kiwi was significantly ahead of them. If you can’t imagine life without a fragrant lemon, then try to eat it with a peel, since the zest contains the main amount of vitamin C. Rosehips, red peppers, strawberries, mountain ash are also rich in ascorbic acid, green pea, Brussels sprouts, cauliflower and red cabbage. In winter, both berries no longer contain many vitamins. But there is a product where there is the most vitamin C in the beriberi season - this is sauerkraut.
Berries, fruits and vegetables should be consumed immediately after removal from the garden or purchase, as long storage reduces the content of ascorbic acid in them. Vitamin is destroyed by the influence of light, air and heat. If you are preparing a salad, try not to cut fruits and vegetables into small pieces, this will help preserve more vitamin C in the products.
If you start to get sick, and you don’t have foods with the most vitamin C on hand, then help suppress discomfort special effervescent tablets. They are sold in any pharmacy. All you have to do is put it in a glass of water. pharmacy vitamin With and you can help the body cope with a cold or a virus on initial stage illness. Ascorbic acid vitamins are widely known to everyone, they are loved by both children and adults. If a person does not tolerate artificial vitamin C, then you can try drinking acerola extract - this is a type of cherry. This extract can be purchased from healthy eating. You can also buy such people in pharmacies. It is quite effective in boosting immunity, but usually does not cause allergic reactions.
When deciding which product is best to consume, where is the most vitamin C, try not to chase fashion and buy exotic fruits, vegetables and berries. It is better to eat foods grown in our geographical area.
Vitamin C is an indispensable substance that is necessary for the health of the whole organism. The main route of its entry into the human body is with food. Vitamin C foods should be included in daily diet. When compiling balanced menu It is important to consider the level of vitamin C in foods.
What is vitamin C and why does the body need it
It's biologically active connection, soluble in water, which provides normal flow most biochemical reactions in the body. This substance, related to glucose, in the form of a powder has White color and sour taste.
It received its second name "ascorbic acid" from the Latin "scorbutus" (scurvy). Back in the 18th century, scientists noticed that citrus fruits contain a certain substance that prevents the development of scurvy in sailors. Only later it was discovered that just ascorbic acid, which is found in large quantities in lemons, tangerines, and oranges, protects against scurvy.
Ascorbic acid plays one of the main roles in creating body protection and stimulation immune system person. It helps to restore strength after physical activity and cleanses the body of carcinogens.
You need to know which foods have the most vitamin C. First of all, these are vegetables, fruits, berries and herbs. Heat treatment significantly reduces its content in food, so it is more useful to use such products in their raw, unprocessed form. Vitamin C in food increases the overall resistance of the body, improves the state of all its functions.
Description and functions
In the process of evolution, the body has lost the ability to produce ascorbic acid on its own, and food has become its main source for humans. Products with high content Vitamin C perform many useful functions:
- normalize blood cholesterol levels;
- strengthen blood vessels;
- regulate metabolic processes;
- fight inflammatory processes;
- help to remove toxins;
- prevent oxygen starvation;
- improve skin condition;
- slow down the aging process;
- prevent the development of cancer;
- strengthen immunity;
- reduce the risk of developing atherosclerosis and the appearance of atherosclerotic plaques;
- are a powerful antioxidant;
- maintain blood clotting at the desired level;
- participate in the production of collagen;
- prevent the development of allergic reactions;
- improve the absorption of iron.
You need to have an idea of what foods contain vitamin C in order to regularly include them in your daily menu.
Foods rich in vitamin c
Most of the foods containing vitamin C come from plant foods. In food of animal origin, its amount is negligible. There are many tables that detail the amount of vitamin C in food.
It should be remembered that freezing, salting, drying, cooking and even cutting reduce the level of ascorbic acid in foods. Heat treatment reduces its content by almost 2 times. So herbal products best consumed fresh. And vegetables for salads are cut just before serving, until the content level useful substances did not decrease. It is harmful to store food in metal utensils.
An exception to the food processing rules is sauerkraut. It contains no less ascorbic acid than fresh. In winter, sauerkraut is a great alternative to missing fresh vegetables and fruits. You can use it every day.
Animal products
Most high level ascorbic acid in by-products: in beef lungs, pork liver, kidneys and adrenal glands. A small amount of ascorbic acid is found in products such as beaver and horse meat. There is no vitamin C in beef, pork, chicken, although this meat has enough other useful substances and trace elements.
Milk products
Most of all ascorbic acid is in koumiss. Goat's milk follows. in cow's milk and fermented milk products such as kefir, sour cream, cottage cheese, etc., the vitamin content is low. In cheese, cheeses, both cow and goat, sheep, there is no ascorbic acid.
Fish and seafood
Cod caviar is extremely rich in useful substances. You should choose the one that was made from freshly caught unfrozen fish right on the ship on the high seas. Also a large amount of ascorbic acid in nori seaweed, mussels, squid, crab meat and shellfish.
Cereals and legumes
Here the first place is at the peas. The second is in fresh soybeans. Sprouted grains, which are in demand among adherents of a healthy diet, have a high level of ascorbic acid. When sprouting, the amount of nutrients in grains increases hundreds of times.
Seeds and nuts
Nuts are nutritious and useful product, they contain many necessary substances, including vitamin C. Hazelnuts, walnuts and pine nuts, cashews must be present in the diet. Of the seeds, the highest content of ascorbic acid in pumpkin seeds. In addition to ascorbic acid, they contain substances that have anti-inflammatory, antioxidant effects.
Fruits, vegetables and greens
Contrary to popular belief, lemon is not the richest product in ascorbic acid. The undisputed leader is the wild rose. You can use it fresh, it is recommended to make decoctions dried berries. Kiwi is also rich in ascorbic acid. 1-2 pcs. kiwi a day will cover daily requirement in vitamins.
In the top three is blackcurrant. In addition to vitamin C, it contains essential oils, provitamins, salts of potassium, phosphorus and iron.
A large amount of ascorbic acid contains apples, broccoli, Bell pepper, white cabbage, spinach. Although not in the first, but not in the last place, all citrus fruits - tangerines, oranges, grapefruits, lemons, pomelo.
Foods with the highest content: table
The table provides a list of foods richest in ascorbic acid. By reading it, you can find out which food has the highest content of vitamin C.
| Product name | Vitamin C content, mg/100 g | Percent Daily Need |
| Rose hip | 650 | 930 |
| Black currant | 200 | 286 |
| Kiwi | 180 | 260 |
| Brussels sprouts | 100 | 140 |
| dill greens | 100 | 140 |
| Broccoli | 90 | 127 |
| Orange | 60 | 86 |
| Spinach | 55 | 79 |
| Grapefruit | 45 | 64 |
| White cabbage | 45 | 64 |
| Lemon | 40 | 57 |
| Mandarin | 38 | 54 |
| Beef liver | 33 | 47 |
| Green peas | 25 | 36 |
| Tomato | 25 | 36 |
| Persimmon | 15 | 21 |
| Cherries | 15 | 21 |
| Beef kidneys | 10 | 14 |
| Apples | 10 | 14 |
| Kumys | 9 | 13 |
| Watermelon | 7 | 10 |
| Champignon | 7 | 10 |
The level of ascorbic acid in all products depends on the conditions, how and where they were grown. Its concentration decreases if chemical fertilizers were used during cultivation and the storage conditions of products were violated. In addition to the fact that there is a lot of vitamin in rose hips, they are also useful because they contain bioflavonoids that improve the absorption of ascorbic acid.
A glass of fresh strawberries or one medium-sized orange covers the daily intake.
Daily requirement in adults
The approximate daily intake of vitamin C for an adult is 60-100 mg. The fluctuation of the daily norm depends on a number of factors, including the following:
- smoking;
- alcohol consumption;
- the presence of chronic diseases;
- climate;
- ecology;
- profession;
- pregnancy;
- lactation;
- physical activity.
An increased amount of ascorbic acid is required for people with diseases such as diabetes, those who take antibiotics and birth control pills as well as smokers. For colds, you need to consume up to 2000 mg per day to stimulate protective functions organism.
Meat lovers should also consume more ascorbic acid. She reduces harmful effect nitrogenous compounds, which are abundant in meat and meat products (especially in sausages and smoked meats). Those who regularly experience stress need to increase the daily intake.
In regions with extremely hot or cold climates, the need for vitamin C increases by 2 times.
The daily dose of ascorbic acid should be divided into several doses. This means eating several servings of vitamin-rich fruits and vegetables throughout the day.
Vitamin C deficiency - what can lead to
The shortage is most pronounced in winter and early spring, when there are almost no fresh vegetables and fruits on store shelves. The lack of nutrients leads to a weakening of the immune system, to an increase colds and gastrointestinal problems.
Vitamin deficiency can be caused by inadequate intake of foods with necessary for the body substances, and internal problems when the body does not absorb the nutrients received.
Vitamin C deficiency can lead to the following disorders:
- bleeding gums;
- looseness and loss of teeth;
- tendency to bruise even from minor injuries;
- slow wound healing;
- hair loss;
- dry skin;
- swelling;
- susceptibility to colds;
- irritability;
- depression;
- nosebleeds;
- problems with the cardiovascular system;
- increased fatigue;
- dizziness and fainting;
- dyspnea.
In extremely advanced cases, scurvy develops - serious disease, in which, in addition to the problems already mentioned, varicose disease, overweight, insomnia, blurred vision and hemorrhages.
If you find a lack of vitamin C, you need to adjust your diet, add more fresh seasonal vegetables and fruits to it. But you can not raise its level sharply, it introduces the body into a stressful state.
If changes in diet do not help, you should consult a doctor. He will pick up effective drugs that normalize the level of vitamins in the body.
In order to be healthy, every person needs a daily portion of vitamins. The vitamin set is contained in many products that are available in any quantity, every day.
Vitamins will help to make the daily diet as useful as possible: A, B, C, D, E. Such vitamin composition enrich the diet and promote quality work all organs.
Which foods contain the largest amount of vitamin reserves, we will consider further.
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.
Knowledge of food products that contain these vitamins will help make nutrition and diet complete and healthy. Availability the right products, which contain a complex of vitamins and trace elements, are responsible for the level of health and life in general.
Particularly important for the human body are group vitamins V. They are responsible for normalization nervous system, growth of hair and nails.
The huge benefit that trace element B has is quality functioning of the liver and eyes. If you eat food that contains useful component B, you can improve digestion processes and improve metabolism.
According to the type of structure of the human body, some organs themselves produce a useful component B, but in insufficient quantities.
The main human diet should include:
- sunflower seeds;
- flax seeds;
- germinated grains of wheat;
- liver;
- bran;
- oat flakes;
- legumes;
- nuts;
- tomatoes;
- hard cheeses;
- corn flour;
- parsley;
- sorrel;
- dates;
- buckwheat;
- green vegetables.
For more effective result, 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 the structuring of the nervous system.
Vitamin B12 is found in 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, great amount B12 is 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 that come in the form of food.
This component improves eyesight, its sharpness and susceptibility to light. The presence of this trace element in the daily menu improves the nervous system and affects the growth of hair and nails.
In order to make up daily allowance B2, need know what foods it contains:
- Baker's dried yeast.
- Fresh yeast.
- Powdered milk.
- Almonds, pine nuts and peanuts.
- Chicken eggs.
- Veal, lamb and beef.
- Honey mushrooms, porcini mushrooms, chanterelles, champignons.
- Spinach.
- Rose hip.
- Cottage cheese.
- Goose meat.
- Mackerel.
- Chicken liver.
B6
B6 is essential for healthy, full body function. It is indispensable in ensuring the exchange of amino acids, which are the components of proteins. Without protein substances, the human body will weaken and rapidly begin to deplete. Also involved in the production of hormones and hemoglobin.
Vitamin B6 is found in foods:
- banana;
- walnut and pine nuts, hazelnuts;
- liver;
- soya beans;
- spinach;
- bran;
- millet;
- Garnet;
- sweet pepper (bulgarian)
- mackerel, tuna;
- garlic, horseradish;
- chicken meat;
- sea buckthorn;
- beans;
- flax-seed.
Also on the list food components, without which it is impossible to obtain the production of a substance, includes:
- Strawberry;
- potato;
- peaches, apples and pears;
- lemon.
B6 is especially needed for normal operation CNS. With the use of this vitamin, you can get rid of cramps, numbness of the hands and muscle spasms.
Vitamin B17 contributes to the normalization of metabolism. It prevents the appearance cancer cells and contributes to the prevention of cancer.
Foods that contain B17:
- Apricot kernels.
- Brewer's yeast.
- Bird cherry.
- Green buckwheat.
- Millet.
- Sweet potato.
- Beans, beans.
- Apricot oil.
- Cherries, pears, peaches, elderberries, blueberries.
- Flax-seed.
- Pumpkin seeds.
- Raisins, prunes, dried apricots.
- Spinach.
Where is the most vitamin C?
Vitamin C incredibly beneficial to human health. It is involved in the metabolic processes of our body, helps to increase the level of hemoglobin in the blood and fights viruses and infections. Also, this microelement helps the production of collagen, indispensable for the elasticity and youthfulness of the skin.
In order to make up daily allowance substances needed know what foods contain it.
Many people assume that the leader with the highest amount of vitamin C is the lemon. But, undisputed winner- it rose hip. Then comes red and green sweet peppers, sea buckthorn, blackcurrant, parsley and Brussels sprouts.
You can get natural component C in large doses by using 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, favorably affects the functioning of the central nervous system and improves the protective functions of the whole organism.
Foods rich in vitamin C:
- Rosehip (dry and fresh);
- Pepper (red Bulgarian 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 rate for adults 70 - 100 mg, for children - 42 mg.
What foods contain vitamin A?
Daily intake of the required dose of vitamin A contributes to the normalization of the condition of the cells of teeth and bones, improves metabolic processes, and helps to 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
Microelement E is an activator reproductive functions living organisms, so its presence in the diet is mandatory. It helps to increase the protective functions of the body, improve sexual and endocrine system, slows down the aging process.
For that replenishment daily dose You need to know which foods contain vitamin E.
Foods rich in vitamin E:
- Vegetables and fruits: carrots, potatoes, cucumbers, radishes, apples;
- Legumes: beans and peas;
- Almond, hazelnut, Walnut, pistachios, cashews and peanuts;
- Meat: beef;
- Fish (perch, salmon, eel, mackerel);
- Spinach, sorrel;
- Barley groats, oatmeal, wheat;
- Prunes, dried apricots;
- Rose hip;
- Sea buckthorn.
With the regular inclusion of component E in your diet, the body will be saturated with useful substances. It will begin to act on the activation of the muscles, improve the immune system and slow down the aging process.
For normal functioning human body needs every day to saturate it with proteins, fats, carbohydrates, amino acids, and, of course, vitamins. Vitamins, in particular vitamin C, are involved in all vital processes, provide us with strong immunity and give us energy. Separately, the Eco-life website stops at the products with the most vitamin C, since this is one of critical components healthy nutrition of a person, the lack of which can lead to significant problems at work internal organs and body systems.
At the same time, taking vitamin C tablets is often at least unreasonable. Indeed, in some cases there is a need to purchase ascorbic acid, however, it is this vitamin that is easiest to “get” from food - it is found in many foods and in considerable quantities, so it will not be difficult to replenish the reserves of this vitamin if desired.
Vitamin C performs several important functions at once:
- Its participation is necessary for the production of certain hormones;
- It is necessary for synthesizing immune cells, which is especially important during periods of colds;
- In addition, vitamin C is a powerful antioxidant that prevents the formation of free radicals, and therefore preserves our beauty and youth.
The body's daily requirement for this element is 70-100 mg. At the same time, our body is not able to synthesize it on its own. Therefore, we need to replenish our vitamin C stores every day so that we do not experience a lack of it. To do this, it is important to know which foods contain the maximum amount of this substance, and how much it will take to eat it per day in order to fully provide the body. important vitamin WITH.
Where is the most vitamin C?
- Rosehip is in the leading position. In 100 gr. This vitamin C product contains approximately 650mg. It can be consumed fresh or dried, while it must be remembered that compotes and decoctions of vitamin C are slightly less than in rose hips that have not been thermally processed.
- Red pepper contains significantly less vitamin C - 250 mg per 100 g. product.
- Sea buckthorn and blackcurrant. Here vitamin C is already 200 mg. For 100 gr. product.
- Green pepper and parsley contain 150 mg each. per 100 gr. product in each.
- Fresh dill is able to enrich our body with 100 mg. vitamin C, if you eat 100 gr. this seasoning.
- In addition, in the list of foods in which vitamin C is the most, there are strawberries, cabbage (white and cauliflower), and, of course, citrus fruits - 60-70 mg each. per 100 gr. product.
Of course, we mean seasonal vegetables grown in vivo. Winter "wax" vegetables and greenhouse greens are not our option.
In winter, when fresh vegetables and herbs cannot be found in any domestic garden, plants such as:
- Sea buckthorn. It is collected just in the first very coldy, and harvested for the winter in the form of jam, juice and even wine. The largest number vitamins are preserved if these berries are simply rubbed with sugar and frozen. In 100 gr. product content of vitamin C corresponds to 200 mg.
- Kiwi. It is during our winter in hot countries that sweet kiwis ripen. Even 1 fruit will be enough to replenish the daily intake of vitamin C. Here, this element contains up to 92 mg per 100 g of product.
- Sauerkraut is a great way to keep vitamin C in winter. Here it is in 100 gr. can be found up to 30mg.
Ginger can help increase the amount of vitamin C in the body. Its content in 100 g of the product is up to 12 mg
At the same time, in order to get all the vitamin C from the products, it should not be stored for a long time and processed thermally.
Any of listed products you can eat in unlimited quantities, the oversaturation of the body with vitamin C will not happen - all the “excess” will leave the body along with urine.
For whom is vitamin C especially important?
Of course, each of us needs vitamin C, but there is a group of people who have a slightly higher need for this element than everyone else, and therefore they will have to consume foods that contain the most vitamin C in increased doses (if they of course, they will not give up their bad habits).
This category includes people who regularly smoke a pack of cigarettes (or more) per day. In such an organism, the process of assimilation of vitamin C is much worse, and the cells “get” only 20% of the standard norm.
The same applies to those who abuse alcoholic drinks. First of all, the liver suffers in such an organism, and there is a direct relationship between the amount of vitamin C and the rate of alcohol removal from the blood.
Patients with diabetes and cardiovascular diseases should additionally receive vitamin C as part of multivitamin complexes. This is necessary, since the process of saturation of cells with vitamin C in such organisms is much worse.
Old rusty water pipes (the vast majority of our citizens) can also act as a reason to increase the daily intake of foods in which vitamin C is the most. In the water that enters our homes through these pipes, the harmful element cadmium is formed. Ascorbic acid is able to neutralize its action and protect our body.
Fears, emotions and stress also have a detrimental effect on the content of vitamin C in the human body. So, if you always perceive any information too emotionally, carry a small plate of fruits and vegetables with you)
Without a doubt, vitamin C is a very important element for us, and it is simply necessary to maintain its amount in the body at the proper level. Moreover, all products rich in ascorbic acid are absolutely available and familiar to us.
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Svetlana Frantseva "Foods with the most vitamin C" especially for the Eco-life website.
The standard well-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.
To date, a large number of studies have been carried out to help have an objective view of the acid and, of course, open up different facets of its effect 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 quite a powerful antioxidant. It protects the body from the effects of 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 to speed up the process of getting out of various colds; promotes the absorption of iron, protein and some other important elements and for a person; synthesizes hormones; restores function thyroid gland and pancreas.
Turns bad cholesterol v bile acids, so necessary for a person; 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 smokers, since the above factors significantly reduce 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 the period of planned classes, the daily dose of the drug is 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
Ascorbic acid is widely distributed in food products 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.
For 100 g of the product in dry and fresh rose hips, 1100 mg and 650 mg of vitamin, respectively. 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. It is unique for 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 that in order to make up for the daily allowance, depending on the size of the fruit, you need to eat from 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 the set of useful substances in it more than compensate for this feature.
Did you know? In the people, sorrel was often called meadow apple or wild beet.
Cabbage
Unique in its properties is such a product as cabbage, the medicinal possibilities of which have been studied for a long time. Are common 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 replenish the daily requirement of the vitamin. Even after sourdough, it does not lose its properties, which makes the salad from this product both tasty and healthy.
It is considered a medicinal vegetable. She is included in dietary ration heart disease and in diseases of the 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.
Brussels
Kohlrabi
This cabbage differs from others in that it is not the leaves that are consumed as food, as usual, but the lower part of the fruit - the stem.
The unofficial names of gardeners for kohlrabi - "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 encourage regular preventive consumption. pharmaceutical product or acids in their natural form.
Symptoms of an excess of vitamin in the body:
- 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 blood clotting.
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.
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