Vitamin C

Vitamins are essential if you want your body to be in good health. One of the most popular vitamins is vitamin C or ascorbic acid also. It plays an important role in metabolism and significantly increased performance and endurance of man. 
Vitamin C can not synthesize it is very important to its optimum intake. The daily need for vitamin C to maintain adequate physical quantities of 3500 mg is 60 to 100 mg daily. When playing sports and doing exercises for weight loss requires significantly larger amounts. 
Vitamin C helps collagen formation and development of capillaries. Thanks to his body more easily absorb the mineral iron. Ascorbic acid enhances immunity, is useful for the teeth, gums and bones. Vitamin C plays an important role in preventing heart disease and cholesterol vlie positive. 
Vitamin C is rich in antioxidants. It's in many fruits and vegetables. Foods rich in vitamin C are citrus fruits (orange, lemon, grapefruit), kiwi, strawberries, raspberries, rose hips, red peppers, broccoli, parsley, spinach and more.
 Vitamin C in 100 g:
     Lemon - 77 mg
     Orange - 71 mg
     Grapefruit - 31.2 mg
     Kiwi - 92.7 mg
     Strawberries - 58.8 mg
     Raspberries - 26.2 mg
     Rosehips - 2 g
     Red Pepper - 128 mg
     Broccoli - 89.2 mg
     Parsley - 133 mg
     Spinach - 28.1 mg
 Do not store foods containing vitamin C in cold, wet or too sunny places. Eat them fresh and storing them for a long time. Exceptions are the red peppers and dried fruits somewhat managed to preserve vitamins. 
 Extra vitamin C is good to be taken in winter and spring, with weak immunity, anemia or monotonous menu. Smokers also need to add to your meals extra vitamin C. Not recommended higher intake of vitamin C (as a supplement) of people who have kidney stones and pregnancy.