Vitamin C (ascorbic acid) is important for our health. As an antioxidant (antioxidant) it protects the body against the harmful effects of free radicals. It also has a positive effect on skin resistance and health. Deficiencies of ascorbic acid are manifested, among others, fatigue, frequent infections, bleeding gums or poor wound healing. Our body does not produce vitamin C, so we should deliver it to the system with food. Where to look for her?
Rosehip berries contain 10 times more vitamin C than lemon. You will also find vitamins: E and B, carotenoids, flavonoids, tannins, organic acids and many minerals. Thanks to this szypszyny fruit (do you know that a wild rose in Latin is Rosa Canina - english: Dog Rose? :) ) have a strengthening and immunizing effect. They are used for therapeutic purposes for colds, brittleness of capillaries, and kidney and biliary stones. To regenerate the skin, take a bath with the addition of brewed infusion or decoction. (550 mg of vitamin C / 100 g)
In addition to the large amount of vitamin C, it contains vitamins from group B and E, provitamin A, organic acids, saccharides, tannins, iron and potassium. The latter - like ascorbic acid - lowers blood pressure. Juice or "Siberian pineapple" jam are recommended for people with vitamin C deficiency, hypertension and cancer. Did you know that B12 has been found in sea buckthorn fruit? They can therefore be an alternative source of this vitamin to vegetarians and vegans. (200-600 mg of vitamin C / 100 g)
Absorption of vitamin C from blackcurrants is facilitated by the flavonoids contained in them. These fruits are also a source of organic acids, fiber, essential oil, vitamin K and potassium, boron, iodine and magnesium. Magnesium - the same as vitamin C - lowers blood pressure and blood sugar levels. Tea and black currant juice is an antidote to cold and sore throat. Dried fruits help with diarrhea. Also include white and red varieties that are rich in vitamin C and potassium (182.6 mg of vitamin C/100 g)
To satisfy the body's daily requirement for vitamin C, it is enough to eat one tablespoon of parsley. Parsley leaves are also a wealth of provitamin A, vitamins E, K, B2, folic acid and potassium, calcium, magnesium, manganese, copper or iron (remember that vitamin C increases the absorption of iron and calcium). Thanks to this composition, natka helps in the prevention and combating of infections. It is recommended to everyone. You can eat it even everyday! (177.7 mg of vitamin C / 100 g)
It has 3 times as much ascorbic acid than citrus. In addition, it does not lose it during thermal processing, because - like the sea buckthorn - does not contain an ascorbase enzyme that accelerates the breakdown of vitamin C. "Turkish pepper" is also rich in beta-carotene, bioflavonoids and capsaicin (responsible for the spicy taste). Thanks to these ingredients, pepper protects against the adverse effects of free radicals, including cancer. Reach for her at a romantic dinner, because it is considered an aphrodisiac. (144 mg of vitamin C / 100 g)
Already one cup of this super-vitamin provides more vitamin C than its recommended daily intake. The cornered leaves are also rich in vitamin K, which - like ascorbic acid - is important for healthy bones. Kale is also a treasure trove of provitamin A, vitamins B6, folic acid and calcium, potassium, manganese, iron and fiber. Thanks to this, it has anti-inflammatory and anti-cancer effects. It also protects the heart and eyesight. Do you like crisps? Make them from kale! (120 mg of vitamin C / 100 g)
It contains more vitamin C than citrus. It is also rich in vitamin K, provitamin A, folic acid, potassium, manganese and calcium. In addition, broccoli - next to kale - belongs to the "twelve anti-cancer crusaders". This title owes to the content of compounds with anti-cancer activity, and above all - sulforaphane. How to heat broccoli so that you do not lose valuable ingredients? Blanching is a good way. (100 mg of vitamin C/100 g)