{"id":70846,"date":"2024-10-28T10:40:00","date_gmt":"2024-10-28T08:40:00","guid":{"rendered":"https:\/\/covermagazin.com\/?p=70846"},"modified":"2025-04-10T14:02:22","modified_gmt":"2025-04-10T12:02:22","slug":"hrana-bogata-vitaminom-c-top-20-namirnica-i-popis-ostalih-bogatih-vitaminom-c","status":"publish","type":"post","link":"https:\/\/covermagazin.com\/?p=70846","title":{"rendered":"Hrana bogata VITAMINOM C, top 20 namirnica i popis ostalih bogatih vitaminom C"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/10\/Hrana-s-vitaminom-C.jpg\" alt=\"\" class=\"wp-image-70848\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/10\/Hrana-s-vitaminom-C.jpg 600w, https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/10\/Hrana-s-vitaminom-C-382x255.jpg 382w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Hrana bogata VITAMINOM C, top 20 namirnica i popis ostalih bogatih vitaminom C<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin C<\/h3>\n\n\n\n<p>Vitamin C nalazimo u bojnim namirnicama, prvenstveno biljnog podrijetla. Iako je citrusno vo\u0107e prva ideja kada se govori o vitaminu C, oni nisu najbogatiji vitaminom C.<\/p>\n\n\n\n<p>Vitamin C, naziva se i askorbinska kiselina, jedan je od najpoznatijih vitamina. Vitamin C se ne nakuplja u organizmu, nego se uneseni vi\u0161ak izbacuje iz organizma.<\/p>\n\n\n\n<p>Vitamin C je sna\u017ean antioksidans, te \u0161titi tijelo od oksidativih o\u0161te\u0107enja, bitan je i za brojne druge procese u organizmu, stvaranje kolagena, te je bitan za apsorpciju \u017eeljeza.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin C i zdravlje<\/h3>\n\n\n\n<p>Vitamin C je bitan u za\u0161titi organizma, kao i za brojne procese u organizmu.<\/p>\n\n\n\n<p>Vitamin C omogu\u0107uje apsorpciju \u017eeljeza, bez obzira na unos \u017eeljeza, ako nema dovoljno vitamina C tijelo ne\u0107e mo\u0107i iskoristiti niti \u017eeljezo.<\/p>\n\n\n\n<p>Vitamin C ima va\u017enu ulogu za imunitet. Vitamin C se \u010desto spominje i za obi\u010dnu prehladu, prvenstveno jer ja\u010da imunolo\u0161ki sustav.<\/p>\n\n\n\n<p>Vitamin C je bitan i za za\u0161titu kardiovaskularnog sustava, kao i za izgled ko\u017ee. Bitan je za zacjeljivanje rana, o\u010duvanje zdravlja kostiju, zuba, hrskavice.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Za \u0161to je bitan vitamin C<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ko\u017eu &#8211; bitan je za sintezu kolagena, protiv akni, protiv suhe ko\u017ee, za sporije starenje ko\u017ee<\/li>\n\n\n\n<li>tkivo &#8211; antioksidativna svojstva vitamina C su bitna za za\u0161titu tkiva<\/li>\n\n\n\n<li>hormone &#8211; vitamin C doprinosi optimalnoj ravnote\u017ei hormona, posebno onih vezanih uz raspolo\u017eenje poput dopamina i serotonina<\/li>\n\n\n\n<li>srce &#8211; vitamin C djeluje na ja\u010danje stjenki arterija, podupire normalan rad srca, sr\u010danog mi\u0161i\u0107a, te smanjuje mogu\u0107nosti nastanka sr\u010danog udara<\/li>\n\n\n\n<li>imunolo\u0161ki sustav &#8211; djelovanje vitamina C na imunolo\u0161ki sustav je jedno od najpoznatijih, djeluje na bijela krvna zrnca, antitijela, te poti\u010de tijelo na u\u010dinkovit obrambeni sustav<\/li>\n\n\n\n<li>alergije &#8211; djeluje na imunolo\u0161ki odgovor tijela na alergene.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Nedostatak vitamina C<\/h3>\n\n\n\n<p>Nedostatak vitamina C mo\u017ee biti uzrokovan lo\u0161om prehranom, odnosno nedovoljnim unosom vitamina C, ali i zbog drugih stanja poput nagla\u0161enog stresa.<\/p>\n\n\n\n<p>Nedostatak vitamina C se o\u010dituje na brojne na\u010dine, me\u0111u kojima su:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>umor<\/li>\n\n\n\n<li>suha ko\u017ea, akne<\/li>\n\n\n\n<li>lomljiva kosa<\/li>\n\n\n\n<li>\u010deste infekcije<\/li>\n\n\n\n<li>u\u010destale prehlade&#8230;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko je dnevno potrebno vitamina C<\/h3>\n\n\n\n<p>Iako se preporuke razlikuju, neke okvirne su:<\/p>\n\n\n\n<p class=\"has-accent-5-background-color has-background\">Dnevna preporuka unosa vitamina C za odrasle <strong>mu\u0161karce<\/strong> je 90-105 mg vitamina C.<\/p>\n\n\n\n<p class=\"has-accent-5-background-color has-background\">Dnevna preporuka unosa vitamina C za odrasle <strong>\u017eene<\/strong> je 75-85 mg vitamina C.<\/p>\n\n\n\n<p>Dnevna preporuka unosa vitamina C za <strong>trudnice<\/strong> je 85-100 mg vitamina C.<br>Dnevna preporuka unosa vitamina C za <strong>dojilje<\/strong> je 120-130 mg vitamina C.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Preporu\u010deni dnevni unos vitamina C prema godinama<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1-3 godine &#8211; dnevna preporuka unosa vitamina C je 15 mg.<\/li>\n\n\n\n<li>4-8 godina &#8211; dnevna preporuka unosa vitamina C je 25 mg.<\/li>\n\n\n\n<li>9-13 godina &#8211; dnevna preporuka unosa vitamina C je 45 mg.<\/li>\n\n\n\n<li>14-18 godina &#8211; dnevna preporuka unosa vitamina C je 65-75 mg.<\/li>\n\n\n\n<li>preko 18 godina, <strong>mu\u0161karci<\/strong> &#8211; dnevna preporuka unosa vitamina C je 90-105 mg.<\/li>\n\n\n\n<li>preko 18 godina, <strong>\u017eene<\/strong> &#8211; dnevna preporuka unosa vitamina C je 75-85 mg<\/li>\n<\/ul>\n\n\n\n<p>Kod razli\u010ditih zdravstvenih stanja mo\u017ee biti potrebna i druga\u010dija koli\u010dina vitamina C.<\/p>\n\n\n\n<p><em>Neka op\u0107a preporuka je da je gornja granica dnevnog unosa vitamina C oko 2.000 mg.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hrana bogata vitaminom C<\/h2>\n\n\n\n<p>Vitamin C je vitamin koji bi se trebao unositi prehranom, a neki od uobi\u010dajenih na\u010dina su vo\u0107e i povr\u0107e. Kako bi se u hrani o\u010duvalo \u0161to vi\u0161e vitamina C bilo bi dobro, ono \u0161to se mo\u017ee jesti svje\u017ee, a namirnice koje se kuhaju ili peku ne kuhati vi\u0161e nego \u0161to je potrebno.<\/p>\n\n\n\n<p>S obzirom da je preporuka dnevnog unosa oko 100 mg vitamina C dnevno za odrasle osobe, uz malo organizacije to se mo\u017ee lako posti\u0107i i to na razne na\u010dine.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kako unositi dovoljno vitamina C hranom?<\/h3>\n\n\n\n<p>Mnoge namirnice imaju zna\u010dajne koli\u010dine vitamina C, te se dnevna koli\u010dina mo\u017ee dose\u0107i:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>s nekoliko kivija &#8211; <a href=\"https:\/\/covermagazin.com\/?p=70749\">KIVI kalorije \u2013 Koliko kivija dnevno i deblja li kivi?<\/a><\/li>\n\n\n\n<li>porcijom paprike babure &#8211; <a href=\"https:\/\/covermagazin.com\/?p=59085\">PAPRIKA kalorije \u2013 Koliko kalorija ima pe\u010dena i punjena paprika? Debljaju li paprike?<\/a><\/li>\n\n\n\n<li>porcijom jagoda &#8211; <a href=\"https:\/\/covermagazin.com\/?p=60729\">JAGODE kalorije \u2013 Debljaju li jagode? Koliko jagoda jesti?<\/a><\/li>\n\n\n\n<li>porcijom naran\u010di &#8211; <a href=\"https:\/\/covermagazin.com\/?p=60950\">NARAN\u010cA kalorije \u2013 Debljaju li naran\u010de? Koliko naran\u010di dnevno?<\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Hrana s najvi\u0161e vitamina C<\/h4>\n\n\n\n<p>Tre\u0161nja &#8211; 1.677 mg vitamina C na 100 grama.<br>\u0160ipak &#8211; 426 mg vitamina C na 100 grama.<br>Paprika babura &#8211; 158 mg vitamina C na 100 grama.<\/p>\n\n\n\n<p>&#8211; Manje od 100 grama svje\u017ee paprike kao salata donosi dnevno potrebnu razinu vitamina C.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Povr\u0107e s najvi\u0161e vitamina C<\/h4>\n\n\n\n<p>Paprika babura &#8211; 158 mg vitamina C na 100 grama.<br>Kelj &#8211; 93,4 mg vitamina C na 100 grama.<br>Brokula &#8211; 91,3 mg vitamina C na 100 grama.<br>Cvjeta\u010da &#8211; 88,1 mg vitamina C na 100 grama.<br>Prokulice &#8211; 85 mg vitamina C na 100 grama.<br>Gra\u0161ak &#8211; 60 mg vitamina C na 100 grama.<br>Kupus crveni &#8211; 53,9 mg vitamina C na 100 grama. &#8211; <a href=\"https:\/\/covermagazin.com\/?p=59041\">KUPUS i kiseli kupus kalorije \u2013 Deblja li kupus i kiseli kupus?<\/a><\/p>\n\n\n\n<p>&#8211; Kuhano povr\u0107e kao prilog za obrok, ili u varivu, sa 100 &#8211; 150 grama ve\u0107 nosi dnevno potrebnu razinu vitamina C.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Vo\u0107e s najvi\u0161e vitamina C<\/h4>\n\n\n\n<p>\u0160ipak ima vi\u0161e od gore navedenog vo\u0107a vitamina C, ali je te\u017ee dostupan.<\/p>\n\n\n\n<p><strong>\u0160ipak <\/strong>&#8211; 426 mg vitamina C na 100 grama.<\/p>\n\n\n\n<p>Kivi &#8211; 74,7 mg vitamina C na 100 grama.<br>Naran\u010da &#8211; 59,1 mg vitamina C na 100 grama.<br>Ananas &#8211; 58,8 mg vitamina C na 100 grama. &#8211; <a href=\"https:\/\/covermagazin.com\/?p=60872\">ANANAS kalorije \u2013 Deblja li ananas? Koliko ananasa dnevno?<\/a><br>Jagode &#8211; 58,8 mg vitamina C na 100 grama.<br>Limun (bez kore) &#8211; 53 mg vitamina C na 100 grama.<\/p>\n\n\n\n<p>Vo\u0107e se jednostavno mo\u017ee dodati u prehranu jer se konzumira svje\u017ee, kao cije\u0111eni sok ili kao vo\u0107na salata.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Za\u010dini s najvi\u0161e vitamina C<\/h4>\n\n\n\n<p>Za\u010dinska paprika (slatka, crvena) &#8211; 1900 mg vitamina C na 100 grama.<br>Korijandar, list, su\u0161eni (za\u010din) &#8211; 567 mg vitamina C na 100 grama.<br>Per\u0161in, su\u0161eni &#8211; 149 mg vitamina C na 100 grama.<br>Svje\u017ei per\u0161in &#8211; 133 mg vitamina C na 100 grama.<br>Raj\u010dica, su\u0161ena &#8211; 102 mg vitamina C na 100 grama.<br>Ru\u017emarin, su\u0161eni &#8211; 61,2 mg vitamina C na 100 grama.<\/p>\n\n\n\n<p>Za\u010dini se rijetko konzumiraju u koli\u010dini od 100 grama, tako da treba ra\u010dunati da je s njima te\u0161ko ostvariti unos vitamina C kakav je naveden za 100 grama, no, dodavanjem raznim jelima, povr\u0107u, mesu i varivima, mo\u017ee se pove\u0107ati dnevni unos vitamina C.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vitamin C u hrani tablica<\/h2>\n\n\n\n<p>Za\u010dinska paprika (slatka, crvena) &#8211; 1900 mg vitamina C na 100 grama.<br>Tre\u0161nja (Acerola brazilska tre\u0161nja) &#8211; 1677 mg vitamina C na 100 grama.<br>Korijander, list, su\u0161eni (za\u010din) &#8211; 567 mg vitamina C na 100 grama.<br>\u0160ipak &#8211; 426 mg vitamina C na 100 grama.<br>Papri\u010dice chili, ljute, zelene, sirove &#8211; 242 mg vitamina C na 100 grama.<br>Crni ribizl &#8211; 200 mg vitamina C na 100 grama.<br>Maj\u010dina du\u0161ica, svje\u017ea &#8211; 160 mg vitamina C na 100 grama.<br>Paprika babura naran\u010dasta sirova &#8211; 158 mg vitamina C na 100 grama.<br>Per\u0161in, su\u0161eni &#8211; 149 mg vitamina C na 100 grama.<br>Paprika babura crvena sirova &#8211; 142 mg vitamina C na 100 grama.<br>Paprika babura \u017euta sirova &#8211; 139 mg vitamina C na 100 grama.<br>Kora naran\u010de &#8211; 136 mg vitamina C na 100 grama.<br>Svje\u017ei per\u0161in &#8211; 133 mg vitamina C na 100 grama.<br>Kora limuna &#8211; 129 mg vitamina C na 100 grama.<br>Paprika, crvena, sirova &#8211; 128 mg vitamina C na 100 grama.<br>Raj\u010dica, su\u0161ena &#8211; 102 mg vitamina C na 100 grama.<br>Paprika babura zelena sirova &#8211; 99,5 mg vitamina C na 100 grama.<br>Breskva, smrznuta &#8211; 94,2 mg vitamina C na 100 grama.<br>Kelj &#8211; 93,4 mg vitamina C na 100 grama.<br>Brokuli &#8211; 91,3 mg vitamina C na 100 grama.<br>Cvjeta\u010da &#8211; 88,1 mg vitamina C na 100 grama.<br>Prokulice &#8211; 85 mg vitamina C na 100 grama.<br>Paprika &#8211; 82,7 mg vitamina C na 100 grama.<br>Kivi &#8211; 74,7 mg vitamina C na 100 grama.<br>Ru\u017emarin, su\u0161eni &#8211; 61,2 mg vitamina C na 100 grama.<br>Gra\u0161ak &#8211; 60 mg vitamina C na 100 grama.<br>Naran\u010da &#8211; 59,1 mg vitamina C na 100 grama.<br>Ananas &#8211; 58,8 mg vitamina C na 100 grama.<br>Jagode &#8211; 58,8 mg vitamina C na 100 grama.<br>Vlasac &#8211; 58,1 mg vitamina C na 100 grama.<br>Kupus crveni &#8211; 53,9 mg vitamina C na 100 grama.<br>Limun (bez kore) &#8211; 53 mg vitamina C na 100 grama.<br>Sok od naran\u010de (cije\u0111eni) &#8211; 50 mg vitamina C na 100 grama.<br>Klementine &#8211; 48,8 mg vitamina C na 100 grama.<br>Kesten &#8211; 43 mg vitamina C na 100 grama.<br>Poto\u010darka &#8211; 43 mg vitamina C na 100 grama.<br>Kupus zeleni &#8211; 40,3 mg vitamina C na 100 grama.<br>Sok od limuna (Cije\u0111eni limun) &#8211; 38,7 mg vitamina C na 100 grama.<br>\u0160ljiva &#8211; 38 mg vitamina C na 100 grama.<br>Grejp (crveni) &#8211; 37 mg vitamina C na 100 grama.<br>Dud &#8211; 36,4 mg vitamina C na 100 grama.<br>Mango &#8211; 36,4 mg vitamina C na 100 grama.<br>Svinjska \u0161unka &#8211; 34,9 mg vitamina C na 100 grama.<br>\u0160pinat &#8211; 30,3 mg vitamina C na 100 grama.<br>Cije\u0111ena limeta &#8211; 30 mg vitamina C na 100 grama.<br>Limeta &#8211; 29,1 mg vitamina C na 100 grama.<br>Ogrozd &#8211; 27,7 mg vitamina C na 100 grama.<br>Raj\u010dica &#8211; 27,2 mg vitamina C na 100 grama.<br>Su\u0161ena govedina &#8211; 27 mg vitamina C na 100 grama.<br>Mandarina &#8211; 26,7 mg vitamina C na 100 grama.<br>Maline, divlje &#8211; 26,4 mg vitamina C na 100 grama.<br>Maline &#8211; 26,2 mg vitamina C na 100 grama.<br>Janjetina (Razni dijelovi) &#8211; 26 mg vitamina C na 100 grama.<br>Hren &#8211; 24,9 mg vitamina C na 100 grama.<br>Puretina (mije\u0161ano meso, jetra) &#8211; 24,5 mg vitamina C na 100 grama.<br>Sok od grejpa &#8211; 24,1 mg vitamina C na 100 grama.<br>Borovnice su\u0161ene &#8211; 23,6 mg vitamina C na 100 grama.<br>Raj\u010dice, zelene &#8211; 23,4 mg vitamina C na 100 grama.<br>Krumpir &#8211; 23,3 mg vitamina C na 100 grama.<br>Ru\u017emarin svje\u017ei &#8211; 21,8 mg vitamina C na 100 grama.<br>Krumpir crveni &#8211; 21,3 mg vitamina C na 100 grama.<br>Kupine &#8211; 21 mg vitamina C na 100 grama.<br>Zelena salata &#8211; 15,2 mg vitamina C na 100 grama.<br>Batat &#8211; 14,8 mg vitamina C na 100 grama.<br>Dinja &#8211; 10,9 mg vitamina C na 100 grama.<br>Bijeli luk (svje\u017ei) &#8211; 10 mg vitamina C na 100 grama.<br>Banana &#8211; 9,7 mg vitamina C na 100 grama.<br>Borovnica &#8211; 8,1 mg vitamina C na 100 grama.<br>Crveni luk &#8211; 8,1 mg vitamina C na 100 grama.<br>Kru\u0161ke &#8211; 4,4 mg vitamina C na 100 grama.<br>Breskve &#8211; 4,1 mg vitamina C na 100 grama.<br>Gro\u017e\u0111e &#8211; 3,3 mg vitamina C na 100 grama.<br>Nektarina &#8211; 2,9 mg vitamina C na 100 grama.<br>Mrkva &#8211; 2,2 mg vitamina C na 100 grama.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"Gtt6hkhb45\"><a href=\"https:\/\/covermagazin.com\/?page_id=33559\">Vitamini i minerali<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Vitamini i minerali&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?page_id=33559&#038;embed=true#?secret=T97LZ1yDso#?secret=Gtt6hkhb45\" data-secret=\"Gtt6hkhb45\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"ryBaohSb3B\"><a href=\"https:\/\/covermagazin.com\/?p=26836\">Simptomi nedostatka pojedinih vitamina u tijelu [ ZDRAVLJE ]<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Simptomi nedostatka pojedinih vitamina u tijelu [ ZDRAVLJE ]&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?p=26836&#038;embed=true#?secret=kNB3jjKJ12#?secret=ryBaohSb3B\" data-secret=\"ryBaohSb3B\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"T0HwCRxlBA\"><a href=\"https:\/\/covermagazin.com\/?page_id=26857\">Ljekovito VO\u0106E I POVR\u0106E<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Ljekovito VO\u0106E I POVR\u0106E&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?page_id=26857&#038;embed=true#?secret=WUsUmqkUgA#?secret=T0HwCRxlBA\" data-secret=\"T0HwCRxlBA\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Hrana bogata VITAMINOM C, top 20 namirnica i popis ostalih bogatih vitaminom C Vitamin C Vitamin C nalazimo u bojnim namirnicama, prvenstveno biljnog podrijetla. Iako je citrusno vo\u0107e prva ideja kada se govori o vitaminu C, oni nisu najbogatiji vitaminom C. Vitamin C, naziva se i askorbinska kiselina, jedan je od najpoznatijih vitamina. 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