In autumn, you often want to sleep, fatigue comes faster than usual, the risk of getting sick is higher; one of the reasons may be a lack of vitamins, as there are fewer seasonal vegetables and fruits in the diet.

Vitamins are needed every day and must come with food, as our body does not produce them. By themselves, vitamins do not have nutritional value and do not become part of tissues, but are part of many enzymes and are involved in metabolism.

Vitamin C, the well-known ascorbic acid (the name «ascorbic» in Latin means «against scurvy») does a lot for our body, for example, participates in the synthesis of collagen, the main protein of connective tissue (these are the walls of blood vessels, cartilage, ligaments, bones). The role of vitamin C is easy to understand from what happens in beriberi. The first sign of a lack of vitamin C is bleeding gums (despite the fact that the brush is not hard and there is no gum disease), as well as slow healing of cuts and bruises, lethargy, and rapid fatigue.

The effect of vitamin C on resistance to colds has been studied many times. On the Russian website of the Cochrane collaboration (international association of researchers developing evidence-based medicine) published findings: in ordinary people, vitamin C does not reduce the risk of getting sick, but reduces the duration of cold symptoms. But the risk of getting sick is halved in people who are exposed to short-term physical stress (e.g. marathon runners and skiers).

That is, if we consider the need to get to work in the rain as a short-term physical stress, vitamin C is useful as a cold remedy for almost everyone.

An adult needs about 100 mg of vitamin C per day, children need 40-50 mg. Hypervitaminosis is not dangerous, since excess vitamin C is excreted in the urine, but you should be careful with pharmacy vitamins because of possible allergic reactions. Vitamin C from food will definitely not harm you!

The content of vitamin C in 100 grams of the product

— Sauerkraut — 14.7 mg
— Lemon — 53 mg
— Orange — 53.2 mg
— Kiwi — 137.2 mg
— Red bell pepper — 165 mg
– Blackcurrant – 200 mg
— Rose hips — 426 mg

Please note that vitamin C is easily destroyed by heat, especially when cooked, especially with oxygen (with open lid). Losses of vitamins also occur during long-term storage of fresh vegetables and fruits with access to oxygen.

To keep maximum vitamins:

— eat vegetables and fruits fresh, do not store them longer than 2-3 days;
— put vegetables in boiling water, not cold;
— use the liquid after cooking vegetables;
— Cover the pot with a lid.

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