Food Sources of Vitamin C

Vitamin C is one of the most popular dietary supplements. According to studies, more than 40% of Americans use Vitamin C supplements.

This overwhelming popularity of Vitamin C shows that most people are aware of at least some of the benefits of Vitamin C.

Benefits of Vitamin C

Vitamin C is a water soluble vitamin that is so vital to all living creatures that almost all mammals produce it from their own cells. However, along with gorillas, guinea pigs and chimps, human beings cannot manufacture Vitamin C on their own.
Even as early as the 1700’s Vitamin C had gained public attention for its effectiveness in fighting the dreaded scurvy and was known as the ‘antiscorbutic factor’.

Vitamin C is famous for the protective role it plays – and it is not just against colds that this nutrient works. It also protects the gums, skin and the joints. It also defends the body from deadly diseases like cancers, strokes and cardiovascular diseases. Since Vitamin C effectively reduces inflammation, it also prevents joint diseases. It is also considered essential for the health of the eyes.

Vitamin C plays a vital role in preventing:

• Alzheimer’s Disease
• Asthma
• Diabetes
• Depression
• Irritable bowel disease
• Parkinson’s disease

Vitamin C plays an important role in the absorption of iron. In fact, dieticians often recommend taking in spinach with a dash of lemon in order to maximize the assimilation of iron. Together with iron and calcium, this vitamin helps in counteracting the effects of lead poisoning.

Vitamin C has powerful antioxidant activity and is highly effective in eliminating free radicals in the body. This nutrient plays an important role in flushing toxins from the body by helping the liver process toxins before elimination.

Vitamin C deficiency is the result of poor intake of this vitamin through foods. The National Academy of Sciences states that more than one-thirds of American adults get less than the required amount of Vitamin C from their diet. Unfortunately, since Vitamin C is water soluble, cooking, storing and freezing lead to substantial loss of the nutrient. Foods rich in Vitamin C are best eaten fresh and raw.

Food sources of Vitamin C

Vitamin C is found abundantly in guavas, which should be eaten raw.

It may surprise many people to know that red sweet peppers are rich in Vitamin C. Cooking reduces the volume of this vitamin. therefore, red peppers must be taken in raw, if possible, Green peppers also contain this vitamin, although the amount of is lesser than that in red peppers.

Kiwi, Strawberries, cantaloupes, Oranges, and Grapefruits also contain many beneficial nutrients including Vitamin C. Brussels sprouts is a super food because it contains good amounts of Vitamin C, E, K and A.

Besides the above, Vitamin C is found in varying quantities in broccoli, kale, cauliflower, mustard greens, turnip greens, papaya, cabbage, spinach, limes, tomatoes, zucchini, asparagus, celery, pineapple, lettuce, watermelon and parsley.

In conclusion

Since Vitamin C is easily lost, it is important to take in at least 7-9 servings of fruits and vegetables rich in vitamin C on a daily basis. In this way, it is possible to help the body stay free of diseases.