Vitamin C has a varied and versatile effect on the body, many important processes can not be avoided without it. The need for ascorbic acid in the human body is large enough, but it, unlike some animals, is not capable of producing it. And so doctors recommend eating fruits containing vitamin C. more often.
Which fruits have vitamin C?
Vitamin C is mainly found in food products of plant origin - fruits, vegetables, berries. The content of Vitamin C in fruits is large enough, however, the vegetables and berries - red and green pepper, cabbage, horseradish, black currant, sea-buckthorn, prince, juniper, contain up to 250 mg of this vitamin in ascorbic acid. A recognized leader in the amount of vitamin C with a composition - rose hips (1200 mg - dry, 650 mg - fresh).
But among the fruits with vitamin C there are champions:
- kiwi - 180 mg;
- papaya, oranges, grapefruit - 60 mg;
- lemons - 50 mg;
- tangerines - 40 mg;
- quince, pineapple, melon - 20 mg;
- persimmon, plum - 15 mg;
- apples, pears, peaches, apricots , bananas, plums, watermelon, pomegranate, avocado - 10 mg;
- grapes, pomegranate - 5 mg;
- figs - 2 mg.
A lot of ascorbic acid and in some berries:
- honeysuckle - 150 mg;
- mountain ash - 70 mg;
- strawberries, strawberries - 60 mg;
- red currant - 40 mg;
- gooseberries - 30 mg;
- raspberry, cowberry, cranberry, cherry, cherry - 15-20 mg.
However, these figures should be guided only approximately. Vitamin C is very easily lost due to improper storage and preparation of foods. Fruits , berries and vegetables should be stored, closed from sunlight, in a cool room (cellar, refrigerator), and even better - in a frozen form. However, even if these rules are observed, after a few months of storage, more than half of vitamin C is lost.
After heat treatment, vitamin C cabbage, potatoes and carrots are well preserved, but fruit and berries are preferably fresh for maximum benefit.