What foods have vitamin C - detailed table

In creating a powerful defense of the body, one of the most important roles is played by vitamin C, which stimulates the strengthening of immunity. But this is not his only advantage, because he is also an effective antioxidant. Due to these properties, it helps to quickly restore strength after excessive loads, and also cleanses the body of accumulated free radicals.

Why there is a lack of vitamin?

To reduce the level of vitamin C can affect a variety of adverse factors. Among them, and the impact of ultraviolet (sun rays), and smoking. By the way, nicotine is an antagonist of this element. This means that with each puff, you lose a certain amount of ascorbic acid in the body. And vice versa, using more often vitamin C, you reduce cravings for cigarettes and the level of accumulated nicotine in the body. The lack of this element leads to frequent catarrhal diseases, and also provokes various ailments. To prevent such situations, you need to know what foods have vitamin C, and start using them regularly.

Before starting to study this question, let's define the daily requirement of ascorbic acid for people of different ages. A day for children, it is from 30 to 80 mg, and for adults - from 50 to 130 mg. Of course, in the period of heavy loads, pregnancy, epidemics and infectious diseases, as well as smoking and drinking alcohol, these values increase depending on the situation.

The search for an answer to the question about which products have vitamin C begins with a dog rose. In this case, it is he who is the champion. For a more detailed introduction, let's take a look at the table below. She demonstrates to us what foods contain vitamin C, in mg, per 100 grams.

It should be noted that with a cold, the vitamin norm increases to 2000 mg per day, while exercising to 500-600 mg, and during pregnancy and breastfeeding - up to 200-250 mg per day daily.

The signs of a deficit

If you doubt whether your body needs ascorbic acid or not, pay attention to the list of symptoms signaling its lack:

• Slow healing of tissues with bruises, wounds.
• Easy bruising.
• Hair loss, sometimes teeth.
• Increased irritability, edema formation.

Remember to remember the values from the previous table. When you know which foods have vitamin C, you can correct your health and prevent possible complications.

In addition to ascorbic acid, there are other substances, no less important for the organism, and elements. With a view to acquaintance, you can choose the information from which you can see the amount of vitamins in the products. The table is the most convenient format for learning, so it is easier to use it. You can supplement it yourself, relying on special editions.

Now you know what foods have vitamin C, which means that you should not be afraid for your health! Good luck!