Vitamin C: Benefits and best sources

Vitamin C is an essential nutrient that has a variety of health benefits

Vitamin C acts as an antioxidant that safeguards your body cells against harm from radicals, unstable molecules that can damage cells and lead to diseases like cancer. Additionally, Vitamin C aids in the production of collagen, a protein, for maintaining skin blood vessels and other connective tissues.

Other potential benefits of vitamin C

• Boosting the system; Vitamin C plays a role in producing white blood cells, which are essential for fighting infections. Studies indicate that taking vitamin C supplements could potentially shorten the duration and severity of colds and respiratory infections.
• Improving skin health; Vitamin C supports collagen production leading to skin by reducing fine lines, wrinkles and signs of aging. Additionally it may offer protection against skin cancer by shielding the skin from UV rays.
• Reducing heart disease risk; Research suggests that vitamin C might help lower blood pressure and decrease the likelihood of heart disease by enhancing blood vessel function.
• Enhancing iron absorption; Vitamin C aids in absorbing iron from plant based sources, like beans and vegetables facilitating the bodys ability to obtain iron levels.

Sources of vitamin C

There are many good food sources of vitamin C, including:

• Citrus fruits: Oranges, grapefruits, and lemons are all high in vitamin C.
• Berries: Strawberries, raspberries, blackberries, and blueberries are all good sources of vitamin C.
• Melons: Watermelon, cantaloupe, and honeydew are all high in vitamin C.
• Mango and papaya: These tropical fruits are also rich in vitamin C.
• Pineapple: This tropical fruit is a good source of vitamin C.
• Tomatoes: Both raw and cooked tomatoes are good sources of vitamin C.
• Vegetables: Green vegetables such as broccoli, Brussels sprouts, and kale are all high in vitamin C. Bell peppers, sweet potatoes, and spinach are also good sources of this nutrient.
• Fortified foods: Some foods, such as breakfast cereals, are fortified with vitamin C.

Its usually suggested to obtain your nutrients from a diverse and well rounded diet, instead of depending solely on supplements. Fruits and vegetables provide vitamin C and other vital nutrients, so try to incorporate a mix of these foods into your daily meals consistently.

Vitamin C and cooking

Vitamin C is a type of vitamin that dissolves in water, making it susceptible to being damaged by heat and exposure to air over extended periods. When foods containing vitamin C are cooked for a long time or at high temperatures, some of the vitamin content may be lost. Boiling and steaming are cooking methods that typically result in less loss of vitamin C compared to frying or roasting.

It’s worth mentioning that cooking can also enhance the digestibility of foods and improve the absorption of specific nutrients like vitamin C. For instance, heating tomatoes can boost the availability of lycopene, a beneficial compound known for its antioxidant properties.

To retain vitamin C in your food, consider cooking for shorter durations at lower heat settings with minimal water usage. Opting to consume a portion of your fruits and vegetables raw can also help maintain their vitamin C levels. It’s generally advised to follow a diet that includes an assortment of both cooked and raw fruits and vegetables to ensure you’re receiving all the essential nutrients your body requires.

Daily requirements for vitamin C

Here are the recommended daily amounts for adults:

• Men: 90 mg/day
• Women: 75 mg/day