Where to look for vitamin C

Properties, benefits and main sources of ascorbic acid.

In the fight against colds, our main ally is vitamin C (ascorbic acid). It allows you to support the immune system, so that it can respond in time to the external threat from viruses and bacteria. In the body, unfortunately, ascorbic acid is contained only in small quantities, and its importance is very great. The reserve must be replenished, since human cells cannot synthesize vitamin C on their own.

In the human body, vitamin C acts as a regulator of many biochemical reactions.  For example, it takes part in the synthesis of collagen - the main structural protein of connective tissue, which provides functionality and stability of blood vessels, bones, tendons. The trace element has a significant impact on the absorption and metabolism of other micronutrients and vitamins. 

As a powerful antioxidant, it protects proteins, fats, DNA and RNA from the damaging effects of free radicals, which are often formed in cells in the process of life. In addition, vitamin C maintains levels of another important antioxidant, glutathione, which helps to reduce the damaging effects of toxins and heavy metals at the biochemical level. 

The physiological need for an adult in vitamin C is an average of 90 mg per day.  This amount is contained in 225 g of lemons or just 45 g of black currants. The real need for vitamin C in the conditions of modern life is much higher than this level. Therefore, such great importance is acquired additionally vitaminized foods and dishes. Enrich, as a rule, fruit, berry and vegetable juices, liquid dairy products, canned foods - information about this is indicated on the package. Obligatory C-vitaminization in the organization of food in children's institutions, hospitals, sanatoriums.

Additional amounts of vitamin C is necessary during pregnancy, lactation, when living in cold climates, work in industries with harmful working conditions, with additional foreign chemical load of the body (which, incidentally, includes smoking).

The main danger of vitamin C deficiency is the development of scurvy. This condition was described many centuries ago in sailors who made long voyages and completely excluded from their diet of plant food. Symptoms of scurvy are loss of strength, bleeding, loss of hair and teeth, pain and swelling in the joints. Scurvy leads to death if left untreated.

A simple vitamin C deficiency will be indicated by bleeding gums when brushing teeth. However, this should exclude other causes (gum disease, improper selection of the brush, etc.).

Hypervitaminosis of vitamin C is not described (which is not terrible, as excess vitamin C the body will excrete with urine). Overdose of vitamin C due to food products in a healthy person can not be.

In the human body vitamin C comes mainly with plant foods. If it is consumed in proper amounts, the intake of vitamin C will meet or even exceed physiological needs. However, this is usually not the case. Vitamin C deficiency is associated with two major problems: the decreased consumption of fresh fruits and vegetables and the high degree of processing of plant-based foods.

Foods rich in vitamin C are:

• rose hips, sweet peppers;
• currants, sea buckthorn;
• parsley, dill;
• Brussels sprouts, white cabbage or cauliflower;
• potatoes, tomatoes, bell peppers;
• apples, pineapples, citrus fruits.

In some products there is a special enzyme - ascorbatoxidase - an antivitamin that prevents the assimilation of vitamin C. It is contained in significant amounts in zucchini and cucumbers, but heat treatment (for example, baking) neutralizes it. True, baking also loses half of the vitamin C.

Vitamin C is extremely unstable in the environment and is rapidly destroyed by heat. For example, when boiling vegetables or fruits, cooking first courses, it is destroyed almost completely after only 2-3 minutes. In addition, its disintegration is promoted by the metal surface of dishes and household appliances. Freezing practically does not harm the vitamin, but when storing apples, potatoes, cabbage and other fruits and vegetables there is a noticeable destruction of vitamin C. Already after 4-5 months (even under proper conditions), its content falls by 60-80%.

How to preserve vitamin C:

1. During heat treatment, cover the pot and pan with a lid. When oxygen is available, the loss of vitamin C is twice as great as when cooking without oxygen.

2. Food should be put into boiling water. The longer the food is cooked, the greater the loss of vitamin C.

3. When cooking, add a little vinegar. In an alkaline environment, vitamin C is destroyed faster than in an acidic environment.

4. Do not use iron or copper utensils, spoons or ladles when cooking.

And remember - the most important and reliable means of preserving the vitamin remains the old and proven way. It is as simple as all geniuses: eat fruits and vegetables fresh, raw and in sufficient quantities.