What foods contain a lot of vitamin C

To stay healthy, according to current medical information, an adult man must receive at least 90 mgVitamin C / National Institutes of Health vitamin C daily. Woman - at least 75 mg. If you are pregnant, breastfeeding or smoking, your daily allowance is increased by 35–45 mg.

The human body does not know how to synthesize and store ascorbic acid. Therefore, it is important for us to receive it from the outside. For example, with food. Doctors generally consider this way of obtaining vitamins to be the most healthy and effective.

The orange, perhaps the most famous source of ascorbic acid, containsOranges, raw, all commercial varieties / NutritionData 53 mg of substance for every 100 g of pulp. But this is far from a record.

Here are 7 products that vitamin C several times more than in these citrus fruits. By the way, this is not dangerous: the body does not absorb excess ascorbic acid, but excretes it in the urine.

1. Rose hip

About 6 fresh, medium-sized fruits containRose Hips, wild (Northern Plains Indians) / NutritionData 119 mg of vitamin C (or 426 mg per 100 g). This is at least 30% more than the required daily value.

Rosehip is 8 times richer in ascorbic acid than orange.

True, in order to get such an amount of useful substance, rose hips should be eaten raw. Vitamin C is destroyedGao-feng Yuan, Bo Sun, Jing Yuan, Qiao-mei Wang. Effects of different cooking methods on health-promoting compounds of broccoli / Journal of Zhejiang Univerity. Science when heated, therefore, if you pour boiling water over the berries, they risk losing up to 30% of the ascorbic acid they contain.

2. Chilli

If you like hot and healthy foods, choose green chili peppers. One medium-sized pod weighing about 45 g containsPeppers, hot chili, green, raw / NutritionData 109 mg of vitamin C (or 242 mg per 100 g). For comparison, in red chili of the same size - 65Peppers, hot chili, red, raw / NutritionData mg.

If high vitamin C is a weak argument for you to add an extremely hot spice to salads and soups, here are a few more. CountsCapsaicin / University of Michigan Healththat the substance capsaicin, which gives chili its characteristic pungent taste, helps relieve pain of various origins and fights inflammation. And eating pepper can also improve metabolism and speed up fat burning - in a small studyM. Yoshioka, S. St-Pierre, M. Suzuki, A. Tremblay. Effects of red pepper added to high ‑ fat and high ‑ carbohydrate meals on energy metabolism and substrate utilization in Japanese women / The British Journal of Nutrition This effect was seen in those who added 10 grams (about 1 tablespoon) of red chili powder to their food.

3. Sweet yellow pepper

It is enough to eat 100 g of sweet yellow pepper (this is how much a small fruit weighs) - and you will getPeppers, sweet, yellow, raw / NutritionData about 180 mg vitamin C. That is, at least twice the daily value.

In brighter red pepper, ascorbic acid is slightly less - 128 mg per 100 g of product. However, this is also enough to fully provide the body with ascorbic acid.

4. Black currant

About a glass (100 g) of currants will giveCurrants, european black, raw / NutritionData you get 181 mg of vitamin C. And at the same time a decent amount of anthocyaninsGina Borges, Alexandra Degeneve, William Mullen, Alan Crozier. Identification of flavonoid and phenolic antioxidants in black currants, blueberries, raspberries, red currants, and cranberries / Journal of Agricultural and Food Chemistry - plant pigments with pronounced antioxidant properties.

5. Thyme (thyme)

In terms of grams, thyme contains 3 times more vitamin C than oranges: up to 160 mgThyme, fresh / NutritionData in 100 g of spices.

Of course, you are unlikely to eat that much thyme. But even if you just sprinkle 1-2 tablespoons of chopped greens on a salad, you get up to 7 mg of ascorbic acid.

6. Parsley

100 g of this spicy herb contains more than 130 mgParsley, raw / NutritionData vitamin C. Sprinkle a generous amount of parsley on a salad or soup and get at least 10% of your daily dose of ascorbic acid.

In addition, parsley, like other leafy greens, is an excellent source of non-heme iron. This form of the mineral is present in plant foods and is absorbed worse than the "animal" - heme. But in the presence of vitamin C, the body absorbs "vegetable" iron much betterVitamin C / National Institutes of Health. So the use of parsley can be considered, among other things, as a means of preventing iron deficiency anemia.

7. Guava

Exotic fruit with pink flesh contains 4-5 times more vitamin C than oranges and any other citrus fruits - about 228 mgGuavas, common, raw / NutritionData per 100 g.

Ekaterina Komissarova