Dried tomatoes

Tomatoes are at the forefront of the most commonly used vegetables in Europe. Only the potato, onion and lettuce are ahead of them. They owe their popularity to their availability, versatility and low price. Tomatoes can be bought in various forms. The most popular are purees, juices, concentrates, sauces and dried tomatoes. Especially the latter deserve our attention, they are extremely tasty, aromatic and can be an addition to many tasty dishes. They are a great source of lycopene, the properties of which we will tell you today.

Dried tomatoes – nutritional value
Tomatoes are vegetables appreciated almost all over the world. Tomato (Lycopersicon esculentum) came to Europe in the 16th century and it was brought from Central America. The beginnings of cultivating tomatoes on our continent were not easy – due to the intense red color, they were considered a highly poisonous plant and were only cultivated for ornamental purposes. Today, tomatoes are appreciated by consumers and are appreciated for their nutritional, health and dietary properties.

Dried tomatoes are obtained by drying purified and cut fresh tomatoes. Although they look less attractive than raw, they definitely outweigh them with nutritional values, including the content of lycopene. Dried tomatoes usually occur in two forms. The first one is tomatoes dried in oil, the second is dried without oil (in dry form). The observation shows that consumers more often choose tomatoes dried in oil. Such a product in 100 g contains about 213 kcal, including 20 g total carbohydrates (including 6.7 g dietary fiber), 13.3 g fat and 6.67 g protein. However, those dried without the addition of oil in 100 g contain about 257 kcal, including 55 g of carbohydrates (including 13 g of dietary fiber), 3.7 g of fat and 14.8 g of protein. Such disparities result both from the manufacturing method and, type and method of cultivation. When buying dried tomatoes, special attention should be paid to the type of oil that the vegetables are filled with. The best quality tomatoes are cold pressed rapeseed oil and olive oil. It is not recommended to buy tomatoes in a flood of sunflower oil due to the unfavorable ratio of omega-6 to omega-3 fatty acids, which can increase the inflammation in our body and have a bad effect on the cardiovascular system. For example, tomatoes in raw form in 100 g provide about 18 kcal, including 3.9 g carbohydrates (including 1.2 g dietary fiber), 0.2 g fat and 0.8 g protein.

Dried tomatoes are a real treasury of mineral salts and vitamins. 100 g of dried tomatoes contain as much as 39 mg of vitamin C. An adequate supply of vitamin C ensures beneficial effects of the immune system. Vitamin C also takes part in the collagen synthesis process and reduces the concentration of bad cholesterol. In addition to vitamin C, in dried tomatoes there are also significant amounts of vitamin A, 100 g of the product provides our body with about 833 IU of this vitamin. Proper supply of this compound ensures good skin condition, strengthens the eyesight and regulates the processes of creating new cells. In dried tomatoes we can also find vitamins from group B, including B1, B2, B3 and B6. Their appropriate level plays an important role in the prevention of diseases of the nervous system.

In addition to vitamins, dried tomatoes contain a large amount of necessary for the proper functioning of micro- and macroelements. The most important of these is potassium, which in the body is responsible for maintaining fluid and electrolyte balance and correct muscle spasms. Both fresh and dried tomatoes are a great source. Apart from potassium, we can also find sodium, calcium, iron, magnesium, phosphorus and selenium in them. The amounts of the elements listed above are however small. The healthiest and the tastiest dried tomatoes are those that come from natural crops (eg from our gardens and plots).

What properties do the dried tomatoes have?
Due to the low energy value, tomatoes are included in dietetic food. Conscious consumers who have knowledge about healthy eating use them daily as part of their meals. Over the past dozen or so years, tomatoes have gained a special position in the prevention of cancer. All this is due to lycopene, an organic compound from the carotene group. It exhibits strong pro-health properties, while its absorbability from dried tomatoes is definitely higher than from raw ones. Lycopene has a strong antioxidant effect, therefore it is well suited for the prevention of cardiovascular and cancer diseases. It is worth noting that lycopene scavenges free radicals twice as efficiently as beta-carotene and ten times more efficiently than alpha-tocopherol. Such a high content of lycopene makes real dried superfood tomatoes.

There are numerous scientific studies around the world that are looking for irrefutable evidence that lycopene contained in dried tomatoes has anti-carcinogenic properties. There are studies that showed a positive correlation between lycopene consumption and a decrease in the activity of breast cancer cells. Lycopene is responsible in this case for inhibiting the proliferation of cancer cells. Proper supply of this component ensures proper DNA synthesis and prevents its damage. Therefore, it is safe to say that currently conducted scientific research gives great hope to oncological patients. Unfortunately, to find unambiguous and indisputable evidence, research should be carried out constantly.

In addition to the potential use in the prevention of cancer, lycopene is also credited with a significant role in the prevention of bone diseases. When we talk about this type of illness, we think about the diet with an increased amount of dairy products, calcium supplementation and vitamin D. Of course, the above-mentioned ingredients are necessary to ensure good bone health, but let’s focus this time on the role of lycopene. Bone system diseases, including osteoporosis, go hand in hand with systemic inflammation and increased oxidative stress. The latter is particularly harmful. It directly affects the inhibition of bone formation and shortens the lifespan of osteoblasts. As mentioned before, lycopene is an extremely powerful antioxidant and it is this feature that makes it a substance extremely helpful in the prevention of bone diseases. , r

How to prepare dried tomatoes yourself?
The purchase of dried tomatoes is an expense of about 10 to 15 PLN for a small jar. Tomatoes bought in the store are quite tasty, but the label often does not provide us with enough information on how to produce them. We do not know if they were dried in the sun or in a drying room. We do not know what crops they come from and whether they meet our requirements. Despite the addition of fruit, seeds or various spices, bought tomatoes sometimes just simply tasteless. So if we want to get dried tomatoes of the highest quality, it is best to prepare them yourself. This is not so difficult, contrary to appearances, and can have a big impact on our health.

The first step is to chop the cherry tomatoes into quarters and remove the seeds with a spoon. The next is to put them on a baking tray lined with baking paper (a sheet skin). You need to gently salt them, then set the oven to about 90 ° C, preferably with the function of thermo-flow. Drying tomatoes at this temperature usually takes about 2 hours. The baking tray is pulled out of the oven only when the tomatoes are already heavily wrinkled. It then translates the dried tomatoes into a bowl, seasoning it according to your taste and arranges tightly in the jar. A few slices of garlic are put into each jar. The last step is pouring the jars into warm, slightly warmed oil and turning the jars upside down. Such a recipe for dried tomatoes is very simple to make and guarantees us the perfect taste for many, many weeks.

Recipes for dishes using dried tomatoes

Below are two ideas for delicious use of dried tomatoes in the kitchen.

Hummus With Dry Potatoes

– 200 g of chickpeas in brine,
– 100 g tahini (sesame paste),
– 3 cloves of garlic,
– lemon juice juice,
– 70 g of dried tomatoes (10 pieces),
– salt,
– pepper,
– 10 g olive oil.

In the bowl, put chickpeas, sesame paste, garlic cloves squeezed through the press, lemon juice and finely chopped dried tomatoes, salt and pepper to taste. The whole blends to a uniform mass. If the mass is too dry, add a small amount of water. Hummus can be served with crunchy or whole grain bread.

Nutritional value in the whole portion

– 1182 kcal,

– 42.2 g protein,

– 71.7 g fats,

– carbohydrates 81.8 g,

– fiber 32.1 g.

Mediterranean baguette

– 80 g wholemeal baguette,
– 40 g mozzarella cheese (half balls),
– 20 g arugula lettuce,
– 70 g of dried tomatoes (10 pieces),
– fresh basil leaves,
– 20 g walnuts (handful),
– 10 g olive oil – for spreading.

Nutritional value in the whole portion

– energy 722,9 kcal,

– 30,3 g protein,

– fats 34.4 g,

– 69.5 g carbohydrates,

– fiber 16.2 g.

Cut the bun in half. We lubricate with olive oil. Dried tomatoes are cut in half. Slices of mozzarella, tomatoes and half of basil leaves are placed on a whole-grain baguette. Place the buns in the oven heated to 180 ° C, bake them until the mozzarella dissolves. After removing from the oven, place the nuts and fresh basil leaves on them.

Dried tomatoes are not only a tasty addition to Mediterranean cuisine. They have health properties that many of us have not heard of yet. Due to the high content of vitamins, minerals and antioxidants should often appear on our tables.



The fruit of pomegranate has been known since antiquity, when it was considered a symbol of both fertility and abundance, immortality and sanctity. He was worshiped in many religions around the world. In folk medicine, it was used primarily to fight parasites. He was also supposed to help with aphthae, ulcers, diarrhea or febrile states. It was often used as a means to fight haemorrhage, dysentery, acidosis and microbial infections. In fact, all parts of the plant were used in Ayurveda – not only the fruit itself, but also the bark, flowers, leaves and even roots.

What is the pomegranate and where does it come from?
The family pomatia (Latin Punicaceae) and the order Myrtales (Latin Myrtales) belong only two species of flora. These are low trees, from 3 to a maximum of 7 meters, or shrubs whose leaves are opposite and single, prickly branches, and bisexual flowers of a strongly intense red color 2. The fruits of these plants resemble our native apples.

The most well-known species from the aforementioned pair is pomegranate (Latin Punica granatum), also known as the bush or tree of pomegranate or proper pomegranate. It probably comes from Iran, Afghanistan and Central Asia . Currently, its cultivation covers the Mediterranean, India, Malaysia, Southeast Asia, and it can easily be found even in China, Japan, Russia and the United States, mainly in California and on Arizona areas.

Depending on the place where it grows, it can have different sizes, maturation time, juice volume and dose of other ingredients. It grows easily on barren soil, although the best ones are fertile, clayey and humus-rich . It tolerates a wide temperature range. He is not afraid of frosts, including those reaching even minus 15 degrees Celsius.

Pomegranate fruit only after four years. Fruits reach full maturity in late autumn and can weigh even about a kilogram. From this amount you can get about 500 to 750 g of juice. One tree or shrub can spend up to 50 kg of pomegranate at a time. It is a product that gets to know thanks to the purple, later dark blue skin with irregular cracks. Inside it, there are up to 1000 to 1,300 granular seeds in the chambers 2. The second not significant in economic terms is Punica protopunica, which can be found only on the island of Socotra belonging to South Yemen 2.

Nutritional values ​​of pomegranate
Three independent research staffs worked on determining the nutritional value of the pomegranate from 2010. The final chemical composition of the fruit is influenced by many factors, including, first of all, the variety, climate, growing conditions, the maturity of the harvested crop and the manner in which it is stored.

It was finally determined that the product in question is characterized by low calorific value ranging between 65 kcal and up to about 78 kcal in 100 g raw material. Among the macronutrients, carbohydrates boast the most. There are from 1.5 g to 18.7 g in 100 g, while the protein content does not exceed even 2 g, and lipids oscillate in the value of about 1 g. The pomegranate also contains quite a large amount of fiber, in 100 g it is from g up to 5 g. The fruit described is also a great treasure trove of many micronutrients. The most important are vitamin C, E, pantothenic acid, potassium, calcium, magnesium and phosphorus .

Half the weight of a pomegranate is his skin. Interestingly, it is practically the most important part of this product, because it is where we find bioactive components that are extremely important for human health, such as phenolic compounds, among them flavonols, elagotannins and proanthocyanidins. In turn, the edible part of this raw material is made up of 0% of the weight of fruit and seeds, whose weight fraction does not exceed 10%.

Regarding the chemical composition of the main part of the grenade, which is possible to consume, in fact 85% of its content is water. The rest is made up of fructose, glucose and pectin. The most important ingredient in terms of health are organic acids, including ascorbic, lemon and apple, as well as flavonoids and anthocyanins. Seeds are mainly a rich source of lipids, largely those from the polyunsaturated family, such as linoleic and linolenic acid. Other fats that build popular pomegranate seeds include stearic, punic, oleic and palmitic acids. Pomegranate oil accounts for almost 20% of the weight of seeds. The other components of their mass are protein, sugars, dietary fiber, minerals, vitamins, polyphenols, and mainly of genistein belonging to isoflavones .

Both the juice of the described product and the fruit itself are the source of many bioactive compounds. According to the results of the research by Apkinar-Bayizit from 2012 and Lansky and Newmann from 2007, nectar contains anthocyanins, ellagic, gallic, caffeine, epigallocatechin gallate, quercetin, rutin, citric acid, malic acid, tartaric acid, fumaric acid, amber acid , chlorogenic, p-coumaric acid, quinoline, catechins, epicatechin, glucoside, cyanidin, pelargonidin and delphinidin.

In turn, based on the results of Wang’s 2010 and Yasuja experience from 2012, pomegranate fruit and seeds have in their composition catechin, epicatechin, epigallocatechin gallate, flavan-3-ole, kaempferol, luteolin, naringin, pelargonidine, prodelphinidine, quercetin, rutin, hydroxybenzoic acid, ellagic, caffeic, chlorogenic, p-coumaric acid, quinic acid, punikalagine, corilagin, pedagulagin, telimagrandin, delphinidin, epigallocatechin, kaempferol 3-O-glucoside and kaempferol 3-O-rhamnoglucoside. All these ingredients make it despite the inconspicuous appearance of this product in an amazing way that supports human health .

The effect of pomegranate on health
Thanks to the richness of vitamins, minerals and bioactive compounds, pomegranate has an extremely positive and diverse effect on the human body and its functioning. This product is known for its numerous health properties, thanks to which it works both prophylactically and therapeutically. The most important and most popular health properties include antioxidant, cardioprotective, hypoglycemic, anti-cancer and support the development and growth of beneficial microorganisms .

The antioxidant potential of this fruit has been the subject of many scientists’ research for many years. However, it was discovered that not every grenade has the same antioxidant effect, because it depends on its variety, degree of maturity, climatic conditions in which it grew and a specific component of the plant, which was taken into account in the given experiment.

In 2002, during one of the experiments, it was discovered that the pomegranate skin extract is characterized by a greater antioxidant capacity than the solution prepared from its seeds. This study used the ability of substances contained in the described plant to quench the action of a specific product resulting from oxidative stress known as DDPH. Its full name is the 2,2-diphenyl-1-picrylhydrazyl radical. After 5 years, in another experiment, it was observed that the food product created from crushed fruits has 20 times more antioxidant capacity than the apple-juice.

One of the most interesting studies was carried out in 2000. Four methods of checking antioxidative capabilities such as ABTS, DPPH, DMPD and FRAP were taken into account in it. The obtained results confirmed up to 3 times higher antioxidant capacity of juice from the described fruit compared to red wine and green tea.

In turn, the experience conducted by Sudheesh and Vijayalakshmi on a group of laboratory rats administered isolated pomegranate flavonoids showed that these animals were characterized by a smaller amount of compounds that are biomarkers in assessing the changes associated with the oxidation of lipids, such as hydroperoxides and malondialdehyde, in the liver , heart and rodent kidneys. In addition, it was observed that among the individuals that were used in the experiment increased the activity of antioxidant enzymes such as superoxide dismutase, catalase, peroxidase and glutathione reductase in the above-mentioned organs.

In the case of a study conducted with the participation of humans, it was unequivocally proved that giving the volunteers an extract of the described fruit in the form of capsules led to a greater antioxidant capacity of plasma by as much as 31.8% after only 30 minutes from taking the preparation .

Tannins and anthocyanins, which are rich in pomegranate fruit, also have antiatherosclerotic properties. Experiences on this subject were conducted both on animals and with the participation of people. The results of the research most often underlined the role of the juice of the described product and its unambiguous effect on the drop in systolic pressure. In one experiment conducted on wistar rats, which were characterized by high blood pressure induced by subcutaneous administration of the protein hormone, angotensin II, the animals received 100 mg of pomegranate juice per kilogram of body weight for weeks. As a result of this action, a drop in blood pressure in rodents was observed.

In another study, the results clearly indicated that the administration of nectar for one year to people with atherosclerosis in whom carotid artery stenosis occurred resulted in a 30% reduction in intima and middle thickness of the above-mentioned site with an 83% increase in enzyme activity that inhibits the oxidation of LDL cholesterol molecules, i.e. paraoxonase-1 abbreviated as PON-1 (called Serum paraoxonase / arylesterase 1).

An interesting experiment aimed at confirming the anti-atherosclerotic action of the juice of the described fruit consisted in consuming for weeks by a group of patients 800 mg of oil from the seed of the product. In these patients a statistically significant decrease in the amount of triglycerides and a decrease in the ratio of the mentioned lipid molecules to the so-called good HDL cholesterol. The results of this experiment coincide with the study conducted by Esmaillzadeh, which was to test the effect of drinking concentrated pomegranate nectar on the lipid profile of patients with type 2 diabetes and hyperlipidemia. In these subjects, a reduction in the amount of total cholesterol, LDL and a decrease in the ratio of these substances to HDL was observed.

In addition, other experiments have shown that using both the extract of the described fruit and the juice itself leads to a large reduction in the expression of vasculitis markers such as thrombospondin, TSP (thrombospondin), and transforming beta-growth factor, i.e. TGF-β (ang. transforming growth factor β), with the simultaneous increase in nitric oxide in blood plasma .

Many scientists over the years also conducted observations to prove or exclude the effect of pomegranate on the decrease in glucose. Thus, the experiment on wistar rats allowed to note that the administration of an aqueous extract from the skin of the described fruit in the amount of 200 mg per kilogram of body mass leads in rodents to the reduction of sugar in the plasma. In a very similar experiment, where the same animals with diagnosed diabetes were given a rich polyphenol-rich solution for 10 days, it was found that it led to a decrease in fasting glucose and at the same time caused an increase in insulin concentration.

In a further study in rats with glycemic disturbances induced by streptozotocin, rodent consumption of pomegranate seeds of 300 and 600 mg per kilogram body weight resulted in a reduction in blood sugar by 7% and 52 in just 12 hours. %. However, in an experiment in mice, which was supplemented with oil from the described plant rich in linolenic acid, this effect positively influenced the sensitivity of tissues to insulin, thanks to which the risk of developing full-type type 2 diabetes mellitus decreased in these animals.

Another experiment in which the same rodent species were used consisted of feeding them with a pomegranate solution. This led to a decrease in serum resistin, a substance that is involved in the development of insulin resistance.

Human studies have only partially produced positive results. In one of them, it was proved that drinking juice from the described fruit by patients diagnosed with type 2 diabetes results in a reduction in the amount of fasting glucose while reducing insulin resistance. In the next, however, where sick people consumed 50 ml of drink a day for months, neither the improvement of fasting glycemia nor the greater sensitivity of tissues to the pancreatic β-cell hormone occurred. The glycosylated hemoglobin A1c of patients did not change either.

Many scientists also began to wonder whether this wonderful fruit, containing so many bioactive compounds, may also have its share in inhibiting the development and prevention of cancer. The results of the experiments confirm that in the case of prostate cancer, both the described seed oil and juice prevent further development of the disease. In addition, it was observed that whole fruit extracts had better antitumor activity than solutions from particular parts of the pomegranate. In turn, research on breast cancer shows that the substances contained in the plant are responsible for stopping the angiogenesis, invasiveness and enlargement of cancer cells, which simultaneously leads to their self-destruction.

In other colon disease experiments, it was observed that patients after nectar in the colon release elagotanine and urolithin, ie components responsible for reducing the risk of cancer of a given organ by inhibiting the development of cancer cells and bringing them to apoptosis. In addition, in the data part you can find information that the grenade also works in the prevention and treatment of leukemia and liver diseases on the background of cancer .

Most of the experiments regarding the properties of the described fruit concerned its role in stopping the development of microorganisms. Probably the antibacterial abilities of this product are associated with anthocyanins in their composition, which are also responsible for the antioxidant capabilities of the pomegranate. The data collected on the basis of numerous studies indicate that the fruit mentioned above has a severe destructive effect on Staphylococcus aureus, or Staphylococcus aureus, and Pseudomonas aeruginosa, also known as the pseudomonas, as a result of punikalagin, which is found in the skin of the product. It was also observed that solutions from this part of the fruit negatively affect the growth of other bacteria, such as Proteus vulgaris, Escherichia coli, Klebsiella pneumoniae, Bacillus subtilis, Salmonella typhi, Listeria monocytogenes or Yersinia enterocolitica.

Other experiments also confirmed that the product extracts also inhibit the development of periodontal pathogenic microorganisms. Interestingly, pomegranate solutions that destroy strains hazardous to health, at the same time support the growth and development of probiotic bacteria inhabiting, for example, intestinal walls in humans, mainly from the family of Lactobacillus and Bifidobacterium .

Where was the pomegranate fruit used?
Due to its numerous properties and rich chemical composition, the pomegranate fruit has been used in various industries. The best documented is its use by the food, leather and cosmetics industry.

As far as the first of the above-mentioned products is concerned, the product is primarily used to create juices, wine, jams, preserves, jellies, dried seeds, as well as syrups and liqueurs. . Of the punch and alcohol produced from this fruit, the Caucasus regions are particularly well known 2 .

Although not the grenade itself, but the leaves and bark of the trunks and roots of the tree on which it grows, thanks to the high content of tannins are used for the production of safian, or delicate skin, which is used to create exclusive shoes or women’s handbags. It is also often used to cover furniture and even create a unique setting for books. Interestingly, thanks to the colors obtained from fruit cover, eastern carpets are so enchanting. These dyes also produce ink for body dyeing. Intensive shades extracted from the flowers of this plant are also used to make the fabrics of linen, cotton, silk and wool 2 more attractive.

When it comes to the cosmetics industry, it is an industry that is constantly developing and, according to the expectations of consumers, creates more and more exclusive products based on natural substances. 1. The skin and pomegranate due to their anti-inflammatory effect and preventing discoloration in the human skin are an increasingly frequent component of numerous skin care products. The research conducted on hairless guinea pigs, which were administered with the extract of the mentioned ingredients, and at the same time irradiated with UV rays, showed that the compounds contained in the product also reduce pigmentation.

Another experience, in turn, confirmed that pomegranate polyphenols counteract the aging of the skin caused by UVB radiation. It has also been proven that they inhibit the activity of peroxidase in the connective tissue, which makes them antioxidant. 5. Importantly, they are also used to prolong the durability of cosmetics, especially creams, shampoos and lotions. In turn, extracts from tanning agents are used in sunscreen, antiacne preparations and foot cosmetics 1 due to their astringent effect.

Interestingly, the oil from the seeds of the described fruit also found its place in the cosmetics industry. Thanks to the fact that it contains significant amounts of punic acid from the omega-5 family, it destroys the free radicals to a large extent. In addition, it has a soothing and renewing effect. An important component of this liquid fat are also polyunsaturated lipids, often called vitamin F. They are mainly linolenic acid in an amount of 0.2%, oleic acid in a concentration of 7.7% and linoleic in a dose of 9.8%. They affect the faster regeneration of the skin, as well as its good nourishment, moisturizing and refreshing 5. That is why they found themselves in preparations for the treatment of sunburn and wounds. They are also used in the presence of rosacea. In turn, mature skin has a rejuvenating and anti-wrinkle effect 1.

Contraindications, that is, the grenade is good for everyone
Unfortunately, despite its great properties, the grenade can not be used with impunity and any time of the day by people who take drugs permanently because it significantly affects their metabolism. The importance of consuming juices based on the described fruit is particularly emphasized here. Observations from numerous studies show that beverages from tropical products in various ways inhibit the action of cytochrome P50, which in the liver takes part in the direct detoxification and processing of drugs taken.

Among the nectars from such ingredients as papaya, kiwi, mango, passion fruit, pitai, white grapefruit, orange, carambola and rambutan, the strongest inhibitory effect on the aforementioned substances showed, among others, grenade 3. Inhibition of cytochrome P50 function strengthens the action of the taken medicinal preparations, especially those containing statins, which are found even in tablets for cholesterol 7. Other contraindications for the consumption of beverages or fruit in the unprocessed form include hyperacidity, peptic ulceration or gastritis 6.

Should a pomegranate really be part of a well-balanced diet?
Both pomegranate and juice produced from this fruit are currently not very popular products in the daily diet of the average Pole. This is probably due to the low awareness of how good both preventive and curative properties bring about the regular consumption of this plant. In addition, it is a great support in the treatment of both people with already diagnosed cancer, as well as those who are in an increased risk group.

Pomegranate can also be successfully used in patients with impaired glycemia or bad lipid profile – however, it must be stressed that eating this fruit will not replace conventional therapy.

Especially for hours of consumption of this product should be considered by people with chronic diseases, which force them to daily consuming drugs. In order to prevent the interaction between pomegranate or its juice and adopted tablets, especially those containing statins, a minimum of 2 hours should be allowed between the pharmaceutical and the food containing the product described.


Facts and myths about vitamin C

Vitamin C is a way for many of us to strengthen the body, which is why we most often reach for it in the period of weakened immunity, eg during the autumn and winter weather or spring solstice. Does taking vitamin C when we have a cold actually affects a faster recovery process? When can you talk about the effectiveness of its operation? We reveal facts and myths about the popular L-ascorbic acid and we answer the role it plays in our body. 


Here you can find vitamins and minerals – CLICK


Vitamin C – what is it responsible for? 

L-ascorbic acid, or vitamin C, is a chemical compound whose presence in our body is essential for proper functioning. This substance is actively involved in many metabolic and biochemical processes, and it depends, to a large extent, on the absorption of iron, the production of collagen, thanks to which wounds and fractures heal faster, and bruises disappear. In addition, it is a powerful antioxidant, it carries out the recycling of vitamin E – another powerful antioxidant and together these two important vitamins protect us against free radicals. However, attention! Vitamin C must be supplied from the outside – with the right diet or supplementation, because the human body can not synthesize it itself. 

– Deficiencies of L-ascorbic acid in the body may manifest as general weakness, fatigue, brittleness and cracking of blood vessels, worse wound healing, painful joints, decreased immunity or bleeding gums. The correct level of vitamin C should be especially taken care of people who have problems with hypertension, suffer from diabetes, smoke cigarettes and those with chronic stress, because the need for vitamin C increases under stress. In addition, its adequate supply is particularly important in the diet of athletes and intensely training – comments Joanna Pietroń from the Damian Medical Center. 

Only left-handed vitamin C has a healthy effect? 

MYTH. Reading the opinions about vitamin C, we can find very contradictory information about it. One of the repeating myths is that only the left-handed form of this compound has a pro-health effect, whereas a dextrorotatory vitamin C either does not work or is actually harmful. But is left-handed vitamin C even exists? The letter L in the name of this acid (L-ascorbic) refers to the method of naming and determining the optical isomers of chemical compounds. It means only that the group of atoms is located on the left (it is about the chemical structure of the compound) and it has nothing to do with the so-called lewoskrętnością. This is important knowledge, because on the Internet you can often find a left-handed vitamin C, which is often more expensive than a product without such a mark (and the action is exactly the same, because it is the same chemical that has just a few names) . 

Natural vitamin C is better than synthetic? 

FACT. The synthetic form has exactly the same structure and effect as the natural one found in, for example, vegetables and fruits. However, it should be remembered that the advantage of naturally occurring L-ascorbic acid in food products is that with them we supply our body with many valuable nutrients (eg bioflavonoids) that have a positive health-promoting effect. If we choose products rich in vitamin C, we will provide our body with many additional ingredients and minerals. 

The most vitamin C is in lemon? 

MYTH. Remember that the only source of vitamin C is food (we can not create it alone), which is why we should look after a varied, balanced diet. We can not store it either. Many of us have so far been convinced that the most vitamin C can be found in citrus, but this is not true. The main sources of this popular compound are plant products, especially those colorful green and orange (eg green parsley, blackcurrant, paprika). For fruits that are richer in L-ascorbic acid than citrus, we can include acerola, wild rose (eg after the form of juice), currant, sea buckthorn or apples. In addition, we also find it in vegetables – for example in sauerkraut, cauliflower, spinach, onions, parsley and brussels sprouts. It is important that we provide her with the right amount every day with food. 

If we have the opportunity, let’s try to consume the above raw products, because vitamin C is not stable and decomposes under the influence of high temperature (eg during cooking). 


You can read also: Addition of vitamin C in supplementing arginine improves synthesis of nitric oxide!


Why is it worth eating raspberries?

Raspberries belong to fruits that are distinguished not only by their unusual aroma and exceptionally pleasant taste, but also by having a high pro-health value. Unfortunately, in the fresh form, they are only available for a relatively short period of the year, hence it is worth using this time well and filling them with food. Why? Here are the five most important reasons. 


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Even people who use extremely low-carb diets can safely afford a portion of raspberries, 100g of these fruits provide, indeed, about 10 – 12g of total carbohydrates, but more than half of this dose is dietary fiber. Sugars such as glucose and fructose are just from 4 to 5g, which is almost three times less than in apples and even five times less than in bananas. Of course, the low content of digestible carbohydrates also translates into low calorific value of these fruits. 

Raspberries are a good source of vitamin C with antioxidant properties that protects our body against the negative effects of free radicals.

In 100g of these fruits is about 25-30mg of vitamin C. In addition, raspberries are also a decent source of vitamin K involved in blood coagulation processes and folic acid necessary for the proper functioning of the nervous system and involved in the formation of blood cells. 

In the composition of fat-burning preparations, you can often find a component hidden under the name raspberry ketone. This is called raspberry ketone, which – as the preliminary research shows – affects the activity of catecholamines such as norepinephrine and intensify the fat burning process. Some sources suggest that raspberry ketone may favorably affect parameters such as insulin sensitivity, which is also a highly desirable phenomenon. I do not think I need to add that fresh raspberries are the natural source of this compound. 

Phenolic compounds and anthocyanins present in raspberries can suppress the activity of inflammatory mediators and reduce the intensity of the inflamation process (chronic inflammation). Considering that our modern diet is characterized by a high proportion of pro – inflammatory compounds and bearing in mind the fact that many dangerous diseases have inflammatory background (including obesity, atherosclerosis) the raspberry properties described above become extremely valuable


You can read also: What are raspberry ketones and how do they work?


Plants that fight cancer?

Cancer is not a new phenomenon, it was already described in V / IV in BC by Hippocrates (460-370 BC) 1 Contrary to popular beliefs and “knowledge from the Internet has not been able to prove that vitamin C fights cancer. Perhaps administering vitamin C may be helpful in chemotherapy. In 2012, there were 8.2 million deaths related to cancer and about 14 million new cases. 


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The number of new cancers is expected to increase by around 70% over the next two decades. In men, lung, prostate, colon, stomach and liver were diagnosed most frequently. In women, breast, colon, lung, cervix and stomach. 2 


Probably the most well-known anti-cancer drug of plant origin is Paclitaxel (Taxol®). The cytotoxic activity of this taxane diterpene is known at least since the 1970s (first scientific descriptions). The active ingredient is found in the bark extracts of Taxus brevifolia (short-stem Cis). Taxol was approved for use by the FDA only in 1992, initially for the treatment of metastatic ovarian cancer. It is one of the best-selling medicines. In 2002, the sale of taxol and camptothecin (known in Poland as topotecan), a topoisomerase I DNA inhibitor, amounted to over 2.75 billion dollars. 



Unfortunately, cannabis (Cannabis sativa L. var. Indica) and cannabis (Cannabis sativa L. var. Sativa) – they promise a lot, and they do not really do much. There is a lot of in vitro research on this subject, and very few show that cannabis helps fight cancer. Rather, it is suggested that smoking marijuana may promote lung cancer. 5-6 It is estimated that the risk of lung cancer increases by 8% for each subsequent year of marijuana smoking and by 7% for each subsequent year of smoking. 

For now, there are many reports of the treatment of cancer by these or those plants, but in fact most of these observations come from in vitro studies and often find no reference to the human system. 


You can read also: 10 Ways to protect yourself from cancer


Cytron (citron) as a medicine

Cytron (citron, citrus medica L. fruit) is quite rare in commerce, although it can be grown in Europe. Descriptions of the use of citron are found in Persian medicine. It was already described in 1773 in the pages of Qarabadin-e-kabir (the great pharmacopoeia). Citron juice can be a remedy for migraine headaches. 


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In a randomized, placebo-controlled clinical trial, 90 patients with migraine headache were assigned to three parallel groups 


Means were given after a meal for 4 weeks. 


The citron application can be a good alternative to drugs in the context of treating headaches. However, caution should be exercised when using it with medication, due to potential interactions. For example, citrus interactions with drugs are well known. For example, grapefruit juice is a medium strength inhibitor of CYP450 3A4 and 3A5. CYP3A4 and 3A5 are decomposing isoenzymes, e.g. testosterone, estradiol, cocaine, progesterone, cortisol, sildenafil (viagra), salmeterol (beta-mimetic). Against this background, there may be numerous problems and metabolic-type interactions, especially if the bodybuilder is in parallel with the drugs for hypertension, beta-mimetics, viagra and anabolic-androgenic steroids. In addition, in one study, hypertension in a 5-year-old girl caused consumption of 1 liter grapefruit or grapefruit juice per day. After stopping the juices and using a low-sodium diet, the girl’s blood pressure normalized after 2-3 weeks. 


You can read also: Addition of vitamin C in supplementing arginine improves synthesis of nitric oxide!


Rowanberry health properties. Preparations from rowan

Fresh rowan fruit – due to the content of parasorbic acid – can cause vomiting and diarrhea.Preparations from the popular rowan, or common rowan, have a lot of vitamins and substances that help to overcome constipation and bloating. See when to collect rowan for preserves.

Preparations from popular rowan, or common rowan, have a lot of vitamins and substances that help to deal with constipation and bloating.But not only.Rowan flowers have a diuretic effect, and fruits can be used in the prevention of atherosclerosis, help with kidney stones and gallstones, as well as relieve liver irritation.See when to collect rowan for preserves.

Rowan is growing not only in forests, but also in parks, gardens and along streets – rowan is a decorative tree.Blooms in May, but looks most beautiful in autumn, when fully ripe fruits acquire a scarlet red color.Spherical and fleshy berries taste bitter and tart.They persist on the tree quite long after the leaves have fallen.


Read also: Two kiwifruits before bedtime and you sleep one hour longer


Healing properties of flowers and rowan berries

Rowan flowers contain carotenoids, anthocyanins, organic acids – they have a diuretic and laxative effect, but are quite mild and most often used in children.More versatile properties have fruits in which besides organic acids and carotenoids are tannic substances, bitterness, carbohydrates (the most important of which is sugar alcohol – sorbitol), as well as a lot of vitamin C and provitamin A. Thanks to this they can be used in the prevention of atherosclerosis and disease hypertensive.They also have diuretic properties, stimulate the intestinal function, have an anti-inflammatory effect on the mucous membranes of the stomach and intestines, and alleviate liver irritation.They help with nephrolithiasis and cholelithiasis and in chronic digestive disorders.


Here you can find supplements that stimulation of the immune system – CLICK


Rowan helps defecation

Put a spoonful of crushed rowan fruit in a glass of cold water and leave it under cover for the night.Wake up in the morning.Drink during the day with problems with bowel movements.

When to collect rowan for preserves?

Rowan flowers are collected at the beginning of flowering, cutting whole inflorescences – after drying, they are rubbed with peduncles on sieves;properly prepared flowers should keep the white color.However, the harvest of rowan fruit is carried out when they start to mature and get a red color.Whole umbels are cut and the fruits are separated after drying.For preserves – jelly, jams – fresh fruit should be kept for 1-2 days in the freezer or collect them only after autumn frosts – then have a milder taste and are less bitter.They contain a lot of vitamin C, so they can be a very tasty supplement to anti-cold treatments.


You can read also: Levorotatory vitamin C


Lemon – healing properties and nutritional values

How much vitamin C does lemon have? And if you eat lemon, you can strengthen the body’s resistance to colds, flu and seasonal infections? Lemon stimulates the secretion of digestive enzymes and digestive processes, accelerating the self-cleaning of the body – an important component of slimming diets.

Although lemon is not a queen of vitamin C at all, it contains enough of it (53 mg / 100 g) to support immunity and soothe the infection, especially because it also has a lot of routine that prevents the loss of vitamin C from the body and seals the blood vessels .

Lemon is a fruit whose properties and nutritional values ​​have already been appreciated in China and India, where they probably come from. It’s good to know that the first written mention of lemon lemonade comes from Egypt. It is not quite clear how the journey of the plant went, probably the Arab traders introduced In the 11th century, lemon came to Spain and from there to other parts of Europe, then Christopher Columbus drove lemons to the American continent.The fruit was particularly valued by people who were suffering from Californian gold rush, because they protected against scurvy – they were ready to pay the dollar for one lemon.

Lemon – anticancer properties

Lemon is a good source of beta-carotene, vitamins B, E, potassium, magnesium, sodium and iron, it also contains terpenes that stimulate the production of saliva, and as the production of digestive enzymes increases with salivation, lemon stimulates digestive processes, accelerating cleansing the body – therefore, it helps to lose weight It is worth to start the day with a glass of water with a slice of lemon, but remember that such a drink stimulates the appetite!

Lemon was created from the lima crossing with citron, a fruit already known in ancient times, which is now mainly used to obtain candied peel.

Lemon contains limonene – a powerful antioxidant that has anticancer properties. In laboratory tests, these compounds destroyed cancer cells in the mouth, skin, lungs, breasts, stomach and colon, as well as neuroblastoma, which is mainly found in children, and lemon, immediately after cranberry. has been shown to have the strongest inhibitory effect on the multiplication of hepatocellular carcinoma cells in an in vitro study, because limonene stays in the bloodstream for a long time, scientists believe that it is better than other nutrients to inhibit the development of cancer cells (for comparison, phenols present in green tea they remain in the body from 4 to 6 hours).

It’s good to know that lemon peel has the most health benefits – it’s the source of the compound called limonene.


Here you can read: Does vitamin C cure cancer?


Lemon for rheumatoid arthritis

Lime, like other products rich in vitamin C, protects against polyarthritis. Studies carried out on a group of over 20,000 patients have shown that in people who ate the least foods rich in vitamin C, the risk of disease was more than three times higher than in patients who consumed the most of them.

Vit. C Strong

Lemon – slimming properties

Lemon slimming? Lemon contains fiber, which supports slimming, and has purifying properties, lemon juice speeds up the metabolism, so it’s advisable to drink it as a supplement during your diet.

Is tea with lemon harms health?

If a lemon is added just after pouring tea with boiling water, the resulting brew may be detrimental to health.

When brewing tea from tea leaves, metal – aluminum passes through the infusion, but in small amounts and in a form that is difficult to absorb, which is why it is harmless to health.

The situation changes when a lemon slice or lemon juice is added to the hot tea during the brewing time, when the aluminum from the tea combined with the acid forms an absorbable aluminum citrate which can be very harmful to health.

Therefore, it is better to add lemon to the brew without tea leaves and only when it cools down.


You can read also: Vitamin C lowers the level of cortisol – the stress hormone

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Vitamin C – lexicon

Greater immunity of the body, anti-cancer effect, improvement of the appearance and condition of the skin … This is only a substitute for the action of ascorbic acid – a popular vitamin C – in the body. What other properties does vitamin C have? In what products will we find it? What are the consequences of deficiency of this vitamin? Answers to these questions – and much more – you will find right here!

Vitamins for boys and girls

Vitamin C probably doesn’t need to be introduced to anyone. Almost everyone remembers it from childhood. Especially in winter, when we had much weaker immunity. We have not yet realized the importance of proper functioning of the body. Ascorbic acid participates in many processes. Among other things, it is necessary during the formation of connective tissue and is involved in the metabolism of lipids. What’s more, it prevents ischemic heart disease. Vitamin C also affects the production of collagen. This, on the other hand, ensures faster healing of wounds, fractures or bruises (also bleeding during injuries is smaller).

As we have already mentioned, ascorbic acid is mainly associated with beneficial effects on the body’s immunity. It is not enough to prevent colds. However, if we fall ill – the disease is much milder. In addition, vitamin C protects the heart and nervous system.

Vitamin C, what is it, really?

What is the role of vitamin C in the body? Unfortunately, this question does not have a short answer. Ascorbic acid is primarily one of the basic antioxidants. This means that it destroys free radicals responsible for cancer. For example, it has a preventive effect against colon cancer, and stomach or esophagus cancers. It is also used as an iron and calcium absorption assistant. Another feature is its use in the case of difficulty with wound healing, hemorrhages or pressure ulcers. Vitamin C is also a guard against damage to the nervous system (primarily the brain). Thus, it reduces the risk of developing diseases such as schizophrenia, multiple sclerosis or Alzheimer’s.

Vitamin C – where will we find it?

The main source of ascorbic acid are fresh vegetables and fruits. The largest doses of this vitamin can be found in:

– green and yellow vegetables (eg kohlrabi, spinach, peas)
– brassicas (eg brussels sprouts, broccoli)
– potatoes
– fruits (eg blackberries, wild strawberries, citrus, currant).

What are the deficiencies of ascorbic acid manifesting?

One of the most serious diseases resulting from a deficiency of vitamin C in the body is scurvy. It manifests itself in the destruction of bone tissue and connective tissue. Nowadays, however, it is a very rare disease. In children, however, Moeller-Barlow’s disease may occur. It results in bone deformation and anemia.

Vitamin C deficiencies are also a greater risk of disorders in the formation of collagen. Thus, the body becomes more susceptible to fractures. What’s more, existing wounds or injuries heal much slower. In addition, insufficient amount of this acid in the body has an impact on the appearance of disorders in the transformation of fatty acids. It is also responsible for reducing the strength of the capillaries. As a result of deficiency, we may notice the appearance of bruises, ecchymosis, inflammation and pain in the gums, weakness of the body, pain in the joints and muscles or osteoporosis. There is also loss of appetite, susceptibility to depression or neurological disorders.

High probability of vitamin C deficiency is observed among smokers, alcohol drinkers and seniors.

Daily intake of vitamin C for specific age groups

Children 1-3 years: 40 mg / day
Children 4-8 years: 65 mg / d
Children 9-13 years: 120 mg / d
Children 14-18 years old: 180 mg / d
Adults over 18 years of age: 200 mg / d
Women during pregnancy and lactation: 180 mg / d

People suffering from hypertension, diabetes, chronic stress, smokers and those exposed to fumes and pollutants should take higher doses of ascorbic acid. It is worth remembering that the correct doses of vitamin C vary depending on the researchers. So let’s use the services of a dietitian to determine the right amount in our diet.

The effects of excessive consumption of vitamin C

As surplus ascorbic acid is excreted in the urine – the risk of “overdosing” is low. Nevertheless, there may be inter alia damage in tooth enamel, heartburn, abdominal pain or laxative effects.

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Foods that boost immunity

In the fall-winter period, it is especially easy to catch an infection, such as cold or the flu. Therefore, it is very important, especially in this period, to pay special attention to prophylactic actions. Without any doubt, one of the essential factors influencing immunity is a diet, ensuring proper level of the organism’s nourishment. If you want to know what to eat to avoid infections, you should definitely read this article.

As commonly known, in order to keep our immunity system it top form, proper supply of vitamin C is essential. This compound naturally occurs in fresh fruit and vegetables, therefore we should take care of their content in our daily menu. Citrus fruits are especially recommended, as they constitute a perfect source of flavonoids, such as quercetin or rutin, which cooperate with vitamin C, strengthening its biological activity and stability. Fruits and vegetables should be included in every meal.

Another food ingredient, which influences immunity is zinc. This element is essential for the proper development of specialized cells in the elimination of intruders, such as viruses and disease-causing bacteria and its deficiency increases the risk of developing infections of the upper respiratory tract. Zinc naturally occurs in seafood, sprouts, nuts, eggs, meat, fish and milk.

Although this fact is not widely spread, scientific literature indicates that people with vitamin D deficiency easier come down with cold and the flu. Our organism covers the need for this compound mainly thanks to the exposure to the activity of UV radiation, no wonder then that in the fall-winter season deficiencies are so common. Oily fish and cod liver oil are perfect sources of vitamin D; its certain amounts are also contained in offal, such as liver and in milk fat and eggs.

Omega 3 fatty acids (especially long-chain fatty acids called EPA and DHA – but also, to some extent, their precursor – ALA) influence our susceptibility to infections and similarly to vitamin D, they constitute a deficient component of a diet. Their natural sources are fish and seafood, sea algae and flax (including flaxseed oil), rapeseed oil, walnuts and products enriched in cod liver oil.

Epigallocatechin gallate and other polyphenols contained in green tea may, on the one hand, support the effectiveness of the activity of our immune system and, on the other hand, they may inhibit the abilities of cold and flu viruses to replicate – i.e. proliferate. Studies from the past years show that the regular intake of green tea or the application of its concentrated extracts decrease the risk of upper respiratory tract infections.


Diet supporting natural immunity of the organism should be varied and should include such products as fruits, vegetables, sea fish, eggs, meat, sprouts, nuts and green tea. Thanks to the proper supply of the compounds contained in these products, it is possible to keep the immune system in the top form, which decreases the risk of developing upper respiratory tract infections.