Food Containing Vitamin C

Food containing vitamin C is surprisingly varied. It should be possible for most people to consume the recommended daily amount of vitamin C by simply eating a well-balanced diet.

Fruit is good for vitamin C.

Vitamin C is important to good health. Vitamin C is well known for helping to protect against colds. It is also necessary for healing wounds and is required to help the body absorb iron.

It is a water soluble vitamin and this means that it cannot be stored within the body. It is also not made by the body. It is therefore important that vitamin C is consumed every day. The National Library of Medicine recommends that the recommended daily amount for men age 19 and older is 90 mg per day and women age 19 year and older 75 mg per day. Fortunately, vitamin C is found in many different foods and as such, consuming the recommended daily amount of vitamin C should not be difficult. The wide variety of foods means that a diet rich in vitamin C need not be boring.

When people think of food containing vitamin C they often think of oranges. While oranges are a good source of vitamin C, there are many other fruit and vegetables that also contain high amounts of vitamin C. These include citrus fruits (including citrus fruit juices) and other fruit such as strawberries, mango and pineapple. Vitamin C is also found in berries including blueberries, cranberries and raspberries. The vitamin is also found in vegetables including tomatoes, broccoli, red and green pepper, cauliflower, turnip greens and other leafy greens.

The precise amount of vitamin C contained in the different types of fruit and vegetables will depend on the portion size and how it has been prepared.

The best way to consume fruit and vegetables to maximize the benefit of vitamin C is to eat them raw. A healthy salad or portion of fresh fruit contain the maximum vitamin C. As vitamin C is water soluble, it is important to prepare food carefully to avoid vitamin C getting lost. It is a fact that Vitamin C gets dissolved in water, so it is therefore important to cook fruit and vegetables in as little water as possible. Steaming is a good alternative to boiling vegetables.

The proportion of vitamin C in prepared foods such as canned or frozen produce will be reduced, however modern food preparation techniques means that as much of the food's nutrients as possible are retained. Some foods, such as cereal and fruit juices may be fortified. This means that vitamins, such as vitamin C, have been added. It is important to be aware of the additional vitamin C that fortified foods contain, particularly if nutritional supplements are also taken. It is possible to consume too much vitamin C.

People who enjoy a balanced diet with plenty of fresh fruit and vegetables will find that they consume the recommended amount of vitamin C. Anyone who has concerns about their diet and whether they are deficient in a particular nutrient should visit a professional nutritionist or dietitian. They will be able to advise whether any changes to the diet are required or whether additional supplements are necessary.

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