Health & Fitness blog Uncategorized Is citrus fruit the main source of vitamin C?

Is citrus fruit the main source of vitamin C?

Vitamin C performs a number of important functions in our body. There is a common belief that citrus fruits are the best source of it. However, it turns out that many food products exceed lemon or orange in terms of vitamin C content.
Vitamin C – the vitamin of life Vitamin C was first isolated from pepper in 1928 by Hungarian scientist Albert Szent-Görgyi. Vitamin C is otherwise known as ascorbic acid, and its name is derived from scurvy, a disease caused by vitamin C deficiency in the body. Vitamin C is the best known antioxidant. It is a biologically multiactive vitamin and has anti-inflammatory, anti-aggregative and antibacterial properties. It plays a protective role against heart disease and atherosclerosis by neutralizing reactive oxygen species (free radicals), which have a destructive effect on the DNA of cells. It reduces damage to proteins, lipids and affects the activity of T and B lymphocytes, which are responsible for the cellular immune response, so it is not without reason recommended in states of colds, flu or more severe immunosuppressions.                    Lemon untruth The sources of vitamin C are mainly plant products. We find it in vegetables, fruits and herbs. Its content may vary depending on the region where the raw material is grown, the species or the method of thermal treatment (e.g. cooking, baking, slicing). Among vegetables, the highest content of vitamin C is characterized by parsley topping (269mg/100g), followed by pepper (125-200 mg/100g), Brussels sprouts (65-145mg/100g), broccoli (65-150 mg/ 100g). The best source of ascorbic acid in fruit, contrary to popular opinion, is not lemon, but sea buckthorn. Sea buckthorn contains up to 900 mg of ascorbic acid per 100g of fresh product weight. Then the highest content of vitamin C is enjoyed by rosehip fruit (250-800 mg/100g), black currants (150-300 mg/100g), strawberries (46-90 mg/100g), kiwis (84 mg/100g), grapefruit (30-70 mg/ 100g) and then lemon (40-60 mg/100g). Interestingly, hawthorn (160-180mg/100g) and alfalfa (200mg/100g) also provide a large amount of vitamin C.   Practical tips Vitamin C is an extremely sensitive vitamin. The use of high temperature (e.g. heating of food, too fast thawing, convection drying) significantly reduces vitamin C content in food. During cooking processes such as cutting or cooking, vitamin C losses can reach up to 50%. Vitamin C is very well soluble in water, which is why the cooking process washes out large amounts of it into the decoction and leaves little in the product itself. The best way to maintain high levels of vitamin C in plant products is by steaming or eating them raw. One of the best ways to preserve a high dose of ascorbic acid in food is the process of pickling and freezing. The process of ensiling and the formation of an acid reaction as a result of the fermentation process favours the stability of vitamin C, while freezing is considered to be one of the best methods of keeping products fresh while maintaining their nutritional value. Large losses of vitamin C can also be caused by inappropriate storage of food products. Storing potatoes in inappropriate conditions can reduce vitamin C up to 50%.

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