Vitamin C in its pure form. Ascorbic acid is a vitamin familiar to everyone

Instructions

Ascorbic acid is classified as a water-soluble vitamin. Vitamin C, one of the forms of which is ascorbic acid, is necessary for the life of the human body, since it participates in large quantities biological processes. Ascorbic acid appears as a crystalline powder white with a sour taste that can be dissolved in liquid: water, alcohol solution. In slightly acidic solutions this vitamin It is quite stable, but loses activity in a neutral or slightly alkaline environment.

In nature, ascorbic acid can be synthesized by plants. It is found in large quantities in rose hips and red peppers, kiwi fruits, citrus fruits, onions, tomatoes, black currants, and leafy vegetables. Some animals are able to synthesize it on their own, while others, for example, primates, cannot do this. In humans, this acid is not synthesized or accumulated in the body.

Ascorbic acid must be introduced into the human body with food. For an adult daily norm is from 90 mg, for pregnant women 10 mg more is required, nursing mothers need vitamin C daily in the amount of 120 mg. For children, the daily intake is 30-90 mg.

In industry, ascorbic acid is produced using a special method. It is synthesized from glucose. The result is a powdery substance called food additive E300. Vitamin C should be taken as follows: the daily dose is divided into several doses so that the concentration of the substance in the blood can be maintained constantly. It is better to take ascorbic acid with food, as it will be better absorbed this way.

note

In case of excessive consumption of ascorbic acid, the functions of the pancreas and liver may be impaired. An overdose of vitamin C can cause allergic skin reactions and digestive upset. Pregnant women should be careful with the use of the vitamin - a large dose has an adverse effect on the child's condition. The maximum dose of ascorbic acid that is allowed per day is 200 mg.
If you take large doses of vitamin C along with aspirin, as many do when you have a cold, this can lead to stomach irritation and subsequent development of ulcers.

Helpful advice

You can take ascorbic acid as a effective means counteract stress - emotional or physical. To restore the health of your gums and teeth, you should also introduce an additional dose of vitamin C into your diet. This can help reduce harmful effects causative agents of caries and slightly contribute to strengthening tooth enamel.

Ascorbic acid performs very important functions in the body, both biological and biochemical. Externally, vitamin C appears as white crystals with a lemon flavor (sour).

History of discovery

The history of the discovery begins with a disease such as scurvy. It has been observed that the disease most often develops in sailors. In some cases, the symptoms have even been fatal.

It was characterized by such signs as:

Marked general weakness
Bleeding gums
Tooth loss
The appearance of petechiae ( spider veins, denoting subcutaneous hemorrhages) on the skin.

The history of the discovery is closely connected with the diseases of sailors. After some time, the sailors managed to find a means to combat scurvy and the shortage was filled. This remedy was recognized as pine needle extract in water. At that time, they did not yet know that it contained vitamin C in concentrated quantities, and the extract did not provoke hypervitaminosis.

In the 18th century (more precisely, in 1753), an English doctor navy Lind proposed limes and lemons as an antiscorbutic remedy, publishing these bold thoughts for that time in his “Treatise on Scurvy.” The doctor concluded that sailors whose diet is rich in fruits and vegetables (containing ascorbic acid with glucose) do not suffer from this disease. If hypovitaminosis has appeared and scurvy has already developed, then by introducing vegetables and fruits (and therefore vitamin C) into the diet, you can completely cure it without waiting for complications to develop.

The discoverer of this vitamin is Albert von Szent-Gyorgy. Then in pure form ascorbic acid was not isolated; it was in combination with other substances. The solved formula made it possible to synthesize ascorbic acid in the laboratory, which was very important for the pharmaceutical industry and modern medicine.

Main characteristics

In nature, vitamin C (or its groups) has 4 spatial forms (stereoisomers), which have absolutely identical chemical formula. Each of these spatial forms performs specific functions in the body, so the presence of all four stereoisomers is extremely important.

Vitamins of group C are rightfully considered the most powerful antioxidants; they help neutralize free oxygen atoms, which can negatively affect the body’s cells, and prevent their destruction.

Leather

Substances with collagen that a person takes to improve skin condition and vitamins C hyaluronic acid, always contain ascorbic acid. This is explained by the fact that vitamin C is a strong stimulator for fibroblasts - cells that synthesize connective tissue, including collagen, as well as its precursor - procollagen.

Normal iron metabolism and folic acid s without the participation of vitamin C is impossible. This is especially important for oxygen-carrying red blood cells. Therefore, the lack of “ascorbic acid” in the body develops different kinds anemia – both folate deficiency and iron deficiency. The complex contains vitamins with hyaluronic acid, zinc and collagen.

Nerves

Ascorbic acid is involved in the synthesis of a group of catecholamines and steroid hormones. The former are the main mediators of the adrenergic regulatory system. The latter include sex hormones and hormones of the adrenal cortex. In this regard, vitamin C is essential for the functioning of the nervous and endocrine systems.

Blood

Among other things, vitamin C is important factor in the hematopoietic system. It strengthens the walls of blood vessels, making them less permeable and prevents the development of edema (a beneficial effect on menstruation). Ascorbic acid also accelerates blood clotting, eliminates the symptoms of edema, resulting in a reduced risk of bleeding. Using it with collagen practically eliminates hypovitaminosis.

Anti-inflammatory

Thanks to vitamin C, the inflammatory reaction is suppressed or reduced (if the norm is used), which can cause harm to the body. Given chemical compound reduces the synthesis of mediators responsible for the development of allergies (histamine, bradykinin). Therefore, it is widely used in allergology as a means of nonspecific desensitization of the body.

Antistress

The beneficial properties of vitamin C (if the consumption rate is met) also lie in its anti-stress effect on the body. Thanks to this substance, it is possible to reduce the impact of stress factors and neutralize them Negative influence. This is especially true for infections, which, with an optimal level of ascorbic acid in the body, develop much less frequently. The incidence of cancer is also directly related to vitamin C levels.

These substances, together with microelements (for example, zinc), also interact, affecting their general level. The optimal content of ascorbic acid in the body will eliminate hypovitaminosis and improve the absorption of calcium and iron. The first is essential for strengthening bones, and the second is for the normal synthesis of hemoglobin, which is part of red blood cells.

Ascorbic acid prevents symptoms characterizing copper, mercury or lead intoxication, enhancing the removal of the corresponding ions from the body. Also, the chemical formula with zinc stabilizes other vitamins, protecting them from harmful oxygen free radicals. This applies to riboflavin, thiamine, tocopherol, retinol, vitamins with hyaluronic acid.

Properties

Ascorbic acid in the body controls the following processes:

Immune reactions
Condition of the vascular wall (it is strengthened)
Stability of the neuropsychic system
Gum health
Metabolic transformations of lipids
Smooth and clean skin
Hair elasticity
Visual functions
Cognitive functions
Normal sleep
The body's resistance to stress.

"Ascorbinka" and normal course ovarian - menstrual cycle(menstruation) are also inextricably linked. The optimal level of vitamin C in the body can reduce or completely suppress pain, so menstruation is painless if the norm of this substance in the woman’s body is sufficient. This is due to the antioxidant properties of the vitamin. Symptoms such as painful periods (algodysmenorrhea) may indicate that a woman has...

It is important to emphasize that the calorie content of the vitamin in its pure form is zero. This fact is important for people who control the calorie content of foods and their own weight, as well as for patients on a diet. This calorie content gives possible use even with obesity.

Need

The daily norm may vary. This depends on the following factors:

Person's age
Gender – male or female (painful periods)
Nature of work and physical activity
Breastfeeding period or pregnancy period
Climate
Having bad habits.

The amount of vitamin C consumed in food should be increased when elevated temperature, diseases (both acute and chronic), stressful situations and upon admission toxic substances into the body. The daily requirement should also be increased in situations such as:

Tropical and subtropical climate with high air temperatures
Conditions of the Far North (preferably with zinc)
Young age
Taking oral contraceptives, which reduce vitamin absorption
Smoking and alcoholism
Painful periods.

The average daily requirement (norm) for ascorbic acid ranges from 60 to 100 mg. If you need to compensate for the deficiency of vitamin C, it is recommended to consume it in an amount of 500–1500 mg every day; if hypervitaminosis is present, then the amount must be reduced.

Interesting fact! It has been proven that each cigarette smoked is accompanied by a loss of 30 mg of ascorbic acid. And negative emotions for 20 minutes mean a loss of 300 mg of this vitamin.

The most optimal way for this substance to enter the body, preventing hypervitaminosis, is the fractional route. The daily dose is divided into several doses, since with a single intake of “ascorbic acid” it is immediately consumed, and all subsequent time the body is in a state of vitamin starvation. In addition, to compensate for the deficiency, the amount of ascorbic acid intake must be increased gradually, otherwise symptoms of stress will develop in the body.

It should be noted that cooking significantly reduces the amount. So, in boiled cabbage there is already 50% less of it, in stewed cabbage - by 85%, in potato soup - by 50%, etc.

Symptoms of hypovitaminosis

Vitamin C deficiency most often develops in spring and winter. However, in children, vitamin deficiency can occur in spring and summer, which is associated with the increased need of the child’s body for these substances.

Epidemiological studies have found that the lack of “ascorbic acid” in school age significantly increases the incidence of acute respiratory infections. This is due to the fact that the function of immune cells (leukocytes) decreases by 2 times compared to the norm, so microorganisms that enter the body are not destroyed. It is noteworthy that taking therapeutic doses of vitamin C can significantly increase a child’s immunity, and in girls, prevent the occurrence of painful periods.

History proves that hypovitaminosis can develop as a result of two main factors:

Insufficient intake of the vitamin from food (nutritional factor) provokes hypovitaminosis at any age.
Impaired absorption of the vitamin in the intestine and impaired digestibility also cause unwanted hypovitaminosis.

Hypovitaminosis has corresponding symptoms, and they are not always specific, which makes diagnosing the condition difficult.

They may be as follows:

Increased bleeding from the gums
Loose teeth and tooth loss
Mild or spontaneous bruising (second degree hypovitaminosis)
Slow wound healing with possible complications
General weakness
Lethargy
Increased hair loss
Dry and flaky skin
Increased irritability
Frequent infectious diseases (most often accompany hypovitaminosis)
Joint pain
Depressed mood
Feeling of discomfort.

Hypervitaminosis

Hypervitaminosis is especially dangerous for people with a family history of gallstones and urolithiasis. An increased intake of this vitamin (hypervitaminosis) promotes the formation of oxalate stones. Typically, this situation occurs with 3 grams of ascorbic acid every day and leads to a twofold increase in the level oxalic acid, passing through urinary tract, causing hypervitaminosis in humans.

The benefits and harms of ascorbic acid primarily depend on the amount of this substance entering the body. Other symptoms of overdose (hypervitaminosis) are immunosuppression (immune suppression) and osteoporosis (increased bone fragility). In addition, high doses of consumption and hypervitaminosis can lead to genetic mutations and reduce a person’s reproductive potential.

Sep-21-2016

What is ascorbic acid

What is ascorbic acid, benefits and harms, as well as what it has medicinal properties and what exactly is this vitamin good for human health? These questions often arise among those who care about their health, healthy image life and shows interest in traditional methods treatment. And this interest is understandable. Maybe in this article, to some extent, you can get an answer to these questions.

Perhaps the most ingenious invention of nature can be called vitamin C, also known as ascorbic acid. If at the Olympics, held among nutrients, they awarded gold medals, the “ascorbic girl” would certainly have risen to the highest step of the podium.

Vitamin C (ascorbic acid) - organic compound with the formula C6H8O6.Po physical properties Ascorbic acid is a white crystalline powder with a sour taste. Easily soluble in water, soluble in alcohol. Vitamin C was first isolated in its pure form in 1928 by the Hungarian-American chemist Albert Szent-Gyorgyi, and in 1932 it was proven that it is the lack of ascorbic acid in human food that causes scurvy.

Beneficial features:

Vitamin C is a powerful antioxidant. He plays important role in the regulation of redox processes, participates in the synthesis of collagen and procollagen, the metabolism of folic acid and iron, as well as the synthesis of steroid hormones and catecholamines. Ascorbic acid also regulates blood clotting, normalizes capillary permeability, is necessary for hematopoiesis, and has anti-inflammatory and anti-allergic effects.

Ascorbic acid is a factor that protects the body from the effects of stress. Strengthens reparative processes, increases resistance to infections. Reduces the effects of various allergens. There are many theoretical and experimental prerequisites for the use of ascorbic acid for the prevention of cancer. It is known that cancer patients, due to the depletion of its reserves in the tissues, often develop symptoms of vitamin deficiency, which requires their additional administration.

There is evidence showing the preventive role of vitamin C against cancer of the colon, esophagus, Bladder and endometrium.

Ascorbic acid improves the body's ability to absorb calcium and iron and remove toxic copper, lead and mercury.

It is important that in the presence of an adequate amount of ascorbic acid, the stability of vitamins B1, B2, A, E, pantothenic and folic acids significantly increases. Vitamin C protects low-density lipoprotein cholesterol from oxidation and, accordingly, the walls of blood vessels from the deposition of oxidized forms of cholesterol.

The ability to successfully cope with the emotional and physical burden of stress depends more on ascorbic acid than on any other vitamin. The adrenal glands, which secrete hormones needed to cope with stressful situations, contain more ascorbate than any other part of the body. Ascorbic acid helps produce these stress hormones and protects the body from toxins produced during their metabolism.

Our body cannot store vitamin C, so we need to constantly get it in addition. Because it is water soluble and susceptible to heat, cooked food destroys it.

Lack of ascorbic acid

Vitamin C deficiency can be of two types:

Severe – has symptoms such as muscle pain, apathy, lethargy, dry skin, aches and weakness, as well as bleeding gums;
Acute - the following symptoms are characteristic: tooth loss, heart disease, hypotension, disruption of the functioning of the gastrointestinal tract and hemorrhages in the subcutaneous tissue.

An acute form of ascorbic acid deficiency can lead to serious consequences- a disease called scurvy. This disease is characterized by disruption of cartilaginous structures, destruction of tubular bones, and decreased functioning of the brain.

Scurvy in its primary stages has the following symptoms:

Dizziness, weakness and fatigue;
Irritation and drowsiness;
Pain in the calf muscles and joints.

These symptoms appear several months after the onset of vitamin deficiency and do not indicate the presence of the disease, but are only its harbingers. If scurvy moves into a progressive stage, in which changes in gum tissue are observed, then this is an alarming sign, as it threatens not only serious damage to the health of the entire body, but also death.

Scurvy in an advanced state has the following signs of the disease:

Specific pallor;
Blueness of the mucous membranes;
Changes in interdental papillae;
Bleeding gums;
Internal hemorrhages in the oral cavity;
Increased salivation;
Pain when chewing food.

The first symptoms of ascorbic acid vitamin deficiency indicate the need for emergency measures to compensate for the deficiency of this element. If treatment is not timely, there is a gradual destruction of human systems and organs, which entails disappointing consequences:

Attachment of secondary infections;
Complete loss of teeth;
Acquiring a specific appearance;
Severe muscle and joint pain that blocks movement;
Suppression of intestinal and gastric motility;
Insufficient secretion of digestive enzymes.

Due to the development of the disease resulting from vitamin deficiency of ascorbic acid, cardiac system disorders may occur. This condition is indicated by such signs as increased blood pressure, increased heart rate and weakened heartbeat. A long-term lack of ascorbic acid in a disease such as scurvy can lead to massive hemorrhages, bone fractures, disability and even death.

Vitamin C for children

Ascorbic acid is important for children at any age, but I would like to highlight the special conclusions of some experts. Vitamin C is prophylactic, which allows you to avoid sudden childhood death (in infancy). This does not mean that babies need an increased intake of vitamin C. All important vitamins the baby receives it with mother's milk or with artificial nutrition(modern mixtures are enriched with vitamins). It is strictly forbidden to use vitamin complexes independently without a doctor's prescription. If necessary, the doctor prescribes vitamins and also gives recommendations on the organization of the child’s nutrition (timing of introducing complementary foods) or on the organization of nutrition for the nursing mother. Exactly on normal nutrition should be paid attention during this age period.

One of the most famous beneficial effects of “ascorbic acid” can be called positive influence for immunity. Vitamin C is often recommended for children during colds. It helps resist colds and speed up recovery.

Ascorbic acid helps wounds and burns heal faster, recover faster after operations, is considered a natural laxative, and reduces the likelihood of blood clots.

Benefits of ascorbic acid for a child:

Improves immunity
Helps fight viruses
Helps treat colds
Heals wounds
Helps with recovery after surgery
Positive effect on blood

Hair treatment:

Vitamin C is needed for hair no less than other vitamins, especially group B. As you know, the latter are responsible for the constant growth of hair, its silkiness and shine. In addition, their deficiency also affects the state of the body as a whole, provoking depression and stress. As a result, the scalp becomes dry and uneven hair oiliness appears: the roots will be oily, and the ends will be dry and brittle.

To restore in these cases, you will also need ascorbic acid - it regulates the activity of all capillaries that supply each individual hair. The role of this vitamin should not be underestimated, since disturbances in blood microcirculation will cause a terrible problem - hair loss. This is the most danger sign for every woman, rather than loss of hair shine or oiliness. During a prolonged imbalance caused by malfunctions of the capillaries, whole strands of hair may fall out, and complete baldness is possible.

Ascorbic acid, as already noted, is also beneficial for men. In fact, when a man’s hair began to fall out, what he started timely treatment with vitamin C can restart functions hair follicles and therefore stimulate hair growth.

Dental treatment:

Vitamin C means healthy gums and strong teeth.

This process is especially pronounced in the gums and jaw alveoli, which differ from all other bones of the body in the highest calcium content. Our teeth are attached here, which have to withstand heavy loads when biting food. Increased doses of vitamin C can eliminate bleeding gums in no time, as it can literally strengthen countless small vessels in the gum tissue in just half an hour.

Calcium alone travels too slowly to the body's cells, especially when a lot of it is needed. With ascorbic acid it forms chemical complexes, so-called chelates, and with their help is delivered to Right place truly with courier speed. This is especially noticeable when supplying calcium to dentin. Without ascorbic acid, calcium loses half of its beneficial qualities.

Calcium and vitamin C are secret competitors of dentists, or rather, they themselves are natural dentists. Some American biochemists, instead of brushing their teeth, eat lemon twice a day. They have absolutely clean teeth and fresh breath thanks to self-cleaning mouth products, which include saliva. Vitamin C kills bacteria that cause dental caries, strengthens gums, and calcium turns jawbones and teeth into an impregnable fortress. “It’s healthier than scratching your gums with a toothbrush three times a day,” say modern biochemists. As evidence, they refer to jaws found during archaeological excavations of people who lived 5 or even 10 thousand years ago, whose teeth were all healthy, although there was no toothpaste or dentists then.

Ascorbic acid also carries sulfuric acid salts throughout the body's cells. If these salts are not enough, connective tissues Microscopic tears occur, which most often manifests itself in bleeding gums and poorly healing wounds. What is very important: if the gums begin to bleed, then in most cases hidden internal bleeding appears throughout the body.

Cold treatment:

Although vitamin C cannot protect us from influenza viruses and other colds, it beneficial features are still used for the prevention and treatment of ARVI.

World famous biochemist and owner of two Nobel Prizes Linus Pauling devoted many years to studying the properties of vitamin C. The scientist became interested in its biological effects in the late sixties of the 20th century.

In 1971, Pauling completed the monograph “Vitamin C and the Cold.” The scientist believed that loading doses of ascorbic acid - the best remedy cold prevention.

But don't rush to follow his advice! Modern research showed that humans do not need “horse” doses of ascorbic acid, because excess ascorbic acid is excreted by the kidneys unchanged.

A synthetic analogue of ascorbic acid is often added to drugs designed to alleviate the symptoms of influenza and other acute respiratory viral infections. Of course, powders and tablets are not as pleasant a treat as tangerines or strawberries, but in terms of their properties, synthetic vitamin C is not inferior to natural vitamin C.

Now let's move on to the main thing - why do the mentioned drugs contain ascorbic acid and how can it help a person with a cold? The fact is that vitamin C stimulates the synthesis of interferons - protein compounds that our immune system produces to fight enemies (pathogenic bacteria and viruses).

That is, vitamin C cannot neutralize, for example, the influenza virus, but it can strengthen our body’s natural defenses, thereby easing the symptoms of the disease and shortening its duration.

Benefits for weight loss:

By the way, this vitamin stabilizes body weight. Ascorbic acid takes part in the synthesis of carnitine from the amino acid lysine. This is of utmost importance for all obese people. Carnitine is a kind of taxi that picks up fat molecules from the blood and delivers them inside cells for oxidation and energy production. Since it is vitamin C that ensures the production of stress hormones that convert fat into a digestible form, it more than anyone cares about the slimness of our figure.

It is curious that animals in nature, with the help of vitamin C, maintain a stable weight until death. This vitamin also has other functions in the body. It releases iron from the intestinal walls and bile and delivers it to the blood to saturate the cells with oxygen.

Since it is ascorbic acid that ensures the production of stress hormones that convert fat into a digestible form, it more than anyone cares about the slimness of our figure, and indeed about beauty in general.

Vitamin C with Zinc:

Today, quite often in pharmacies you can see combination preparations containing vitamin C (ascorbic acid) and zinc.

Zinc. It is an important microelement for the body; it is necessary for the functioning of the immune system and is involved in many metabolic processes, is a component of more than 90 different enzymes. Zinc increases the body's resistance to colds, has antiviral and antitoxic properties.
Vitamin C. Helps increase the body's nonspecific resistance to infections. It stimulates immune system body to fight colds and flu. Vitamin C also plays an important role in metabolic processes and the formation of the body's antioxidant status. Vitamin C increases the concentration of interferon and antibodies in the blood, activates the production of leukocytes and immune proteins, which together quickly increases the body's defenses.

Products containing ascorbic acid:

Vegetables and fruits, the main suppliers of vitamin C, are preferably eaten raw. The longer they are stored, the lower their concentration of ascorbic acid.

During storage or processing, especially when heated, a significant portion of vitamin C is lost. Ready-to-eat salads in plastic packaging, which are offered in supermarkets, tend to contain more harmful and toxic substances (due to the presence of pest control agents, preservatives and etc.) than vitamin C. The same, although to a lesser extent, applies to frozen fruits and vegetables.

Fruits and vegetables are still the main suppliers of vitamin C. They should be eaten raw whenever possible, since heat destroys most of the vitamin they contain.

The following products are especially rich in ascorbic acid: (in milligrams per 100 g.)

Elderberry - 37.1
Kiwi - 26.7
Oranges - 35.4
Lemons with pulp - 34.0
Lemon juice - 28.2
Raspberry - 27.7
Grapefruit juice (freshly prepared) - 26.3
Beets, onions - 26.2
Spinach, broccoli - 26.1
Green peas - 26.0
Kohlrabi - 25.8
Asparagus - 23.7
Cabbage - 23.6
Liver - 22.2
Blackberry - 21.2
Soybeans - 18.5
Potatoes - 18.0
Tomatoes - 16.9
Artichokes - 10.2
Apples - 8.8

Contraindications:

An overdose of vitamin C is a rare occurrence; the body does not have a reserve of this substance. Everything that is consumed in food is immediately consumed by the body, and the excess is excreted by the kidneys, through the intestines and sweat glands. But when using synthetic ascorbic acid or injecting the substance, some difficulties may arise.

Increased blood clotting, thrombophlebitis and thrombosis (blockage of blood vessels with blood clots).
Poisoning with ascorbic acid in combination with glucose can lead to disruption of the pancreas. In this case, glucose appears in the urine and glycogen synthesis is disrupted - this is the main form of storage of its excess in the human body.
Excessive repeated intake of the vitamin with food disrupts the functioning of the stomach glands, which manifests itself in the form of heartburn, nausea and pain.
Such a symptom of an overdose of ascorbic acid, such as an allergic reaction in the form of urticaria, is rare, but with hypersensitivity to the drug is possible.
Impaired kidney function: changes in urine, constant overdose of vitamins often lead to the appearance of kidney stones.
This is another factor in the development of arterial hypertension.

After all, even small children know him. Why is it so famous, what are its favorite habitats and how to use it with maximum health benefits - all this will be discussed in the article.

What are the benefits of ascorbic acid?

Vitamin C (ascorbic acid) is the only one of all vitamins that has earned popularity among the people affectionate nickname « ascorbic acid" And so warm attitude It is no coincidence that people turn to vitamin C, because it is an indispensable participant in many processes in the human body.

What is vitamin C good for?:

the aging process slows down, as it is a recognized fighter against toxic free radicals and has powerful antioxidant properties;
is produced, which makes the skin firm and elastic;
cartilage and bones, blood vessels and teeth become stronger;
the functioning of the liver and all endocrine glands improves;
wounds and abrasions heal faster;
the immune system is strengthened and diseases are more easily tolerated;
metabolism is normalized and the level of cholesterol in the blood decreases;
improves mood, as it is an integral ingredient of the hormone of joy - serotonin;
easier to overcome stressful situations, in particular, a person’s acclimatization to new conditions occurs faster.

What does vitamin C contain?

Fresh fruits are richest in vitamin C herbal products. There is much less of it in meat products or none at all.

A record amount of ascorbic acid is found in: cabbage(Brussels sprouts, cabbage, cauliflower, broccoli), pepper(sweet Bulgarian or hot chili), spinach, sorrel and onions.

He is not part of the majority. Only pumpkin seed oil contains it in small quantities.

But the majority freshly squeezed fruit rich in ascorbic acid. A few glasses of lemon or orange juice a day will satisfy daily requirement in it.

Such as kiwi, pineapple, currants, strawberries, cranberries, apples, pears, all citrus fruits (oranges, lemons, tangerines) contain vitamin C in large quantities.

(cheese, cottage cheese) contain vitamin C in small quantities.

Below is a table with information about what foods contain vitamin C and in what quantity.

Product	Vitamin C content per 100 g of product, mg
Sweet bell pepper	250
Hot pepper (chili)	220
	200
Black currant	200
	180
Leaf parsley	150
Brussels sprouts	100
	90
	70
	60
Strawberry	60
	60
A pineapple	50
	50
Grapefruit	45
	45
Melon	40
	40
	38
	33
green	25
	25
Orange juice	21
Pork liver	21
	20
Lemon juice	18
Cherry	15
Dry peas	14
	10
Pear juice	10
Dried pear	8
	6
	5
	3
	3
	3
Cheese	3
Whole cow's milk	2
	2

Ascorbic acid for weight loss

Any program, including one that promotes weight loss, must take into account the body’s need for vitamins And . Without them, you can lose weight, but it’s unlikely to live fully. And if they are catalysts for healing and help speed up metabolism, like vitamin C, then including foods rich in them in your diet is simply a must. Ascorbic acid cannot burn fat by itself - it is not Magic wand for those who dream of becoming slim in the blink of an eye without much effort. And here speed up muscle recovery after, improve the absorption of microelements, help the body cope with stress in the form of a diet - ascorbic acid is quite capable. Therefore, it is best to consume during the diet:

unsweetened apple varieties: in addition to ascorbic acid, they contain many useful and;
black currants– in terms of its dietary properties, this berry is no worse than the widely advertised ones;
spinach and broccoli– a side dish rich in vitamin C for those losing weight;
rose hip– unsweetened from this berry will replace fairly high-calorie juices and replenish the daily supply of ascorbic acid in the body.

It is important to consider that vitamin C is very easily destroyed under the influence of not only heat treatment of foods (about 60% is lost), but also due to their improper preparation and storage. So, when peeling potatoes and then boiling them, about 90% of the original amount of ascorbic acid is lost and instead of 20 mg in 100 g of boiled potatoes, 2 mg or even nothing remains.

In order to maximize the preservation of the capricious vitamin in food, you should follow simple rules:

try to use vegetables and fruits in fresh and raw;
store vegetables and fruits in a dark and cool place;
when cooking, use enamel or stainless steel cookware;
When cooking vegetables, place them not in cold water, but in boiling water and cook under a closed lid for as little time as possible;
eat the prepared dish fresh, without reheating it;
fresh vegetables should be cut immediately before serving, it is better to salt and season at the same time;
prefer steam or grill than to cook and fry.

Daily value of vitamin C

A healthy adult needs per day 100-150 mg vitamin C. The need for it increases with large physical activity, infectious diseases, unfavorable ecological or climatic conditions up to 500 mg. During pregnancy and during breastfeeding, women should increase the rate of ascorbic acid per day to 200-250 mg.

Vitamin C deficiency and excess, symptoms and consequences

Since vitamin C enters the human body exclusively with food, its excess ( hypervitaminosis) or disadvantage ( hypovitaminosis) is corrected by changing the diet. A lack of vitamin C can be recognized by the following symptoms:

blood vessels become more brittle, causing gums to bleed, blood vessels in the eyes to burst, and nosebleeds to become more frequent;
immunity to various infectious diseases decreases;
hair loss increases and a feeling of loose teeth appears;
arises chronic fatigue, nervousness and irritability worsen.

Symptoms of excess vitamin C are much less common, since any excess microelement is easily excreted from the body with urine. However, if the functions of the urinary system are impaired, this can also manifest itself in the form of:

disorders of the stomach and intestines (diarrhea, nausea, vomiting, pain in the lower abdomen);
frequent urge to urinate;
headache;
red spots on the face.

Interoperability and Compatibility

It is not for nothing that even small children are familiar with vitamin C firsthand. It is indeed a cure for many ailments and an assistant in gaining lightness of mind and body. Currently, there are many drugs on sale that contain a sufficient amount of ascorbic acid. In what form do you prefer to take it - in the form of tasty and healthy tablets or in food? Share your opinion in the comments!