Vitamin C protects immunity and improves skin condition: Foods rich in it
Illustrative photo (Freepik)
The benefits of vitamin C, or ascorbic acid, are well-known. Since the body does not produce this vitamin, it must be obtained through food. Without adequate intake, a deficiency known as hypovitaminosis can develop, according to nutritionist Svitlana Fus.
Daily vitamin C requirements
Vitamin C plays a crucial role in collagen synthesis and is essential for skin, bone, joint, and ligament repair. It also aids in blood clotting and maintains the elasticity and strength of blood vessels, while supporting the immune system.
The daily recommended intake is 70-100 mg. According to the expert, this amount is easy to obtain year-round, as long as you know which foods are rich in vitamin C.
Preserving vitamin C in foods is vital. As a water-soluble vitamin, it is unstable and breaks down during long storage. Ascorbic acid oxidizes easily.
Avoid storing foods in metal containers, as ascorbic acid can react with the metal. Additionally, exposure to light and high humidity can degrade the vitamin.
Drying, chopping, prolonged heating in an open pot, reheating dishes, and using copper or iron cookware can destroy this powerful antioxidant.
Therefore, it's best to consume a variety of vegetables and fruits fresh, frozen, or fermented, depending on the season.
Foods rich in vitamin C
Here are some of the foods highest in vitamin C:
- Sweet peppers: 150-250 mg
- Dried rose hips: 1000 mg
- Sea buckthorn, black currants: 200 mg
- Winter apples: 16 mg
- Beef liver: 35 mg
- Spinach, horseradish: 55 mg
- Strawberries, oranges: 60 mg
- Kiwi: 90 mg
- Wild garlic, dill: 100 mg
- Brussels sprouts: 120 mg
- Sea buckthorn, black currants: 200 mg
Signs of deficiency
A lack of ascorbic acid can negatively affect well-being, leading to fatigue and poor concentration. If the deficiency is not addressed, it can lead to severe health problems such as:
- Scurvy: characterized by tooth and hair loss, hemorrhoidal disease, and memory problems.
- Anemia: a condition where cells suffer from oxygen deprivation.
- Rickets: a disorder of bone formation, typically seen in young children.
Potential signs of vitamin C deficiency include:
- Leg muscle pain
- Lethargy and weakness throughout the day
- Slow wound healing
- Poor sleep
- Bleeding gums
- Shortness of breath, even with minor physical exertion
- Pale skin
- Decreased productivity
To correct the situation, consider adding rosehip broth, dill, black currants, and citrus fruits to your diet. During the cold season, consuming fermented cabbage and lemons can be an excellent preventive measure against vitamin deficiency.
Earlier, we reported on 5 factors that reduce vitamin absorption.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
