Vitamin C Rich Food Sources

Vitamin C is water-soluble which means that the body is unable to store it. Therefore, vitamin C must be taken on a daily basis. There are many different types of vegetables and fruits that contain a lot of vitamin C, but be careful how you prepare them as vitamin C can be lost in the liquids in which they are cooked.

Below is a list of foods which are high in vitamin C.

Foods High In Vitamin C

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What is Vitamin C?

Vitamin C, also known as Ascorbic Acid, is an essential anti-oxidant and is necessary for the production of collagen, connective tissue found in skin, bone, ligaments and blood vessels. It performs a variety of other enzymatic and metabolic functions, such as:

  • maintaining and repairing body tissue
  • strengthening blood vessels
  • aiding the absorption of calcium, essential for healthy bones and teeth
  • helping the body to resist infections
  • lowering levels of blood cholesterol
  • aiding the absorption of iron from food, thus preventing anaemia
  • protecting cells from free radicals that can damage cell membrane and DNA

How Much Vitamin C Do I Need?

The recommended daily allowance (RDA) of vitamin C is subject to ongoing debate. In the US, it currently stands at 60mg per day. Vitamin C deficiency is characterized by:

  • easy bruising
  • swollen and bleeding gums
  • wounds that have trouble healing

Smokers are at a risk for vitamin C deficiency and require more of a daily intake than non-smokers.

Too much Vitamin C intake on a regular basis will cause the following problems:

  • diarrhoea
  • kidney stones

Daily excesses are excreted as waste and the body will require more supplementation the following day.

References :

Office of Dietary Supplements – National Institutes of Health

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