During the cold season, it is recommended to drink “ascorbic acid” for good immunity and protection of the body. The thing is that ascorbic acid is vitamin C, which is found in large quantities in vegetables and fruits. In this article, we will tell you which products contain the vitamin and why the body needs it.
Why does the body need vitamin C?
Ascorbic acid is one of the essential substances that is not produced in the human body. It performs 6 important functions :
- Antioxidant protection. First and foremost, ascorbic acid is an antioxidant that protects cells from damage caused by free radicals. These harmful molecules can contribute to the development of serious chronic diseases.
- Collagen synthesis. Thanks to ascorbic acid, the body can create new protein cells responsible for the health of the skin, blood vessels, bones, and cartilage. It is collagen that provides strength and elasticity to tissues and promotes wound healing.
- Immune function. This microelement is essential for strengthening health. Thanks to it, leukocytes are produced and function inside a person – white blood cells that protect the body from infections.
- Non-heme iron absorption. Ascorbic acid helps you get the most out of the iron found in plant foods. This is especially important for people on a vegetarian or vegan diet, as well as for those who suffer from iron deficiency anemia.
- Nervous system support. Vitamin C helps the body produce serotonin and norepinephrine. These neurotransmitters are essential for maintaining a positive mood, reducing stress levels, and many other important aspects of mental health.
- Anti-inflammatory action. Ascorbic acid has beneficial properties that help prevent acute inflammatory processes from becoming chronic.
Ascorbic acid can be found not only in dietary supplements. We will tell you which products contain vitamin C.
Interesting fact: The recommended daily dose of vitamin C for adults is 75 mg per day for women and 100 mg for men. The necessary deficiency can be replenished with common products: fruits and vegetables.
1. Blackcurrant: 200 mg of vitamin C per 100 grams of berries
Blackcurrant is considered the leader in ascorbic acid content. Just 100 grams of these berries provide almost 200% of the daily requirement of the substance. In addition, blackcurrant contains vitamin A, calcium, fiber, and iron. Currants can be eaten not only raw. This berry makes excellent jam, preserves, and many other desserts.
2. Red bell pepper: 100 mg of vitamin C per half vegetable
Half a large red pepper contains just over the daily value of vitamin C, as well as plenty of vitamins A, E, and K, B6, folate, potassium, and fiber. Potassium improves cardiovascular health, and retinol is essential for good vision—it helps prevent age-related changes in the retina.
By the way, pepper can be eaten not only raw but also in salads or vegetable slices. It is also suitable as an ingredient for stews or sauces. This vegetable can also be fermented, marinated, dried and stuffed.
3. Kiwi: 47 mg of vitamin C per fruit
Kiwi is considered a real superfood. One fruit contains just over 50% of the daily value of ascorbic acid and is also a good source of potassium and fiber. Kiwi is relatively low in calories: two fruits contain only 90 calories and four grams of fiber, which is very filling and eliminates hunger. In addition, the fruit is 90% water, so it will help you avoid dehydration.
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4. Guava: 126 mg of vitamin C per fruit
Guava is a tropical fruit that can be found in large supermarkets or specialized online stores. Its taste is something between a pear and a strawberry. Some compare guava to a pineapple-raspberry-strawberry smoothie. The main thing is that this fruit is not only tasty but also healthy. One fruit contains 140% of the recommended daily intake of vitamin C, and is also considered a good source of fiber, folate, and potassium.
5. Orange: 73 mg of vitamin C per fruit
One orange not only replenishes 90% of the daily requirement, but also contains folate, calcium, and magnesium. To get the maximum benefit, it is better to eat whole fruits and limit fresh orange juice to one small glass per day.
6. Strawberries: 47 mg of vitamin C per seven berries
The summer berry is considered a good source of fiber, manganese, and folate. Just seven pieces will provide half the daily requirement of ascorbic acid. In addition, the fruit contains many antioxidants polyphenols, a useful substance needed to improve the immune system, heart health, and blood vessels.
The berry can be eaten not only raw with cream, chocolate, or ice cream. In addition to boiling it for jam or preserves, there are other ways to preserve strawberries for a year without a lot of sugar. For example, the berries are pickled and dried .
7. Kale: 71 mg of vitamin C per 100 g of vegetable
Not your average cabbage — it’s not rolled into a head, or gathered into small tree-shaped bunches like cauliflower or broccoli. It’s more like iceberg lettuce, but with thicker, more “lacy” leaves. If you eat just 100 grams of this product, you’ll get 100% of your recommended daily intake of vitamin C.
Kale is also considered an excellent source of nutrients such as potassium, retinol, fiber, and manganese. You can eat this cabbage both fresh and cooked – this almost does not affect its benefits.
8. Broccoli: 63 mg of vitamin C per 80 g of vegetable
Broccoli is an excellent source of fiber, as well as microelements: vitamins B, PP, and E, calcium, phosphorus, magnesium, and potassium. One cup of this cabbage contains as much vitamin C as an orange. However, almost no one eats it raw because the broccoli bunches are too tough.
Boiling or frying this vegetable without prior preparation can remove up to 90% of its nutrients, so blanch your broccoli before throwing it into a boiling pan or oil.
What can be done?
Eat a varied diet. Most essential vitamins can be obtained from simple foods: meat, vegetables, fruits, cereals, etc. If some microelement is still missing, then you should take dietary supplements only after taking tests and receiving a doctor’s prescription.
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