Vitamin C, or ascorbic acid, is a water-soluble vitamin. This means that it dissolves in water and is delivered to the body’s tissues but is not well stored, so it must be taken daily through food or supplements.
Why is vitamin C important?
Vitamin C plays a role in controlling infections and healing wounds and is a powerful antioxidant that can neutralize harmful free radicals.
It is needed to make collagen, a fibrous protein in connective tissue that is weaved throughout various systems in the body: nervous, immune, bone, cartilage, blood, and others.
The vitamin helps make several hormones and chemical messengers used in the brain and nerves.
What is the daily recommended intake of vitamin C for women?
The daily recommended intake of vitamin C for an adult woman is 75mg/day
Food sourced high in vitamin C
Fruits and vegetables are the best sources of this vitamin.
1: Citrus fruits - Oranges, lemon, grapefruit, lime, tangerine
Citrus fruits are most definitely a well-known source of vitamin C.
eg: One medium orange contains about 70 mg of vitamin C, which is close to the daily recommended intake.
2: Bell peppers
In addition to being high in vitamin C, bell peppers are delicious but also highly nutritious as a good source of vitamin A, potassium, and fiber.
One medium red bell pepper contains about 150 mg of vitamin C.
3. Berries - Strawberries, raspberries, blackberries, blueberries, and cranberries
Berries are an amazing source of vitamin C. They are high nutritious, tasty and goes well with your favorite desert
One cup of strawberries contains about 85 mg of vitamin C.
Tomatoes are one of the most delicious fruits that is often considered a vegetable. They can be eating both raw and cooked and are a good source of vitamin C.
One medium size tomato contains 25mg of vitamin C
Broccoli is a vegetable that is high in vitamin C, fiber, vitamin K, and folate.
One cup of chopped broccoli contains about 81 mg of vitamin C.
6. Brussels sprouts
Brussels sprouts are another cruciferous vegetable that is rich in vitamin C.
One cup of cooked Brussels sprouts contains about 75 mg of vitamin C.
Spinach is a leafy green vegetable that is packed with nutrients, including vitamin C.
One cup of raw spinach contains about 8 mg of vitamin C.
Pineapple is a tropical fruit that is high in vitamin C and bromelain, an enzyme that can help with digestion.
One cup of pineapple contains about 80 milligrams of vitamin C.
Papaya is a tropical fruit that is rich in vitamin C, as well as other nutrients like vitamin A and potassium.
One small papaya contains about 95 mg of vitamin C.
Key points about vitamin C
- Vitamin C can be destroyed by heat and light. High-heat cooking temperatures or prolonged cook times can break down the vitamin.
- Because it is water-soluble, the vitamin can also seep into the cooking liquid and be lost if the liquids are not eaten.
- Quick heating methods or using as little water as possible when cooking, such as stir-frying or blanching, can preserve the vitamin.
- Foods at peak ripeness eaten raw contain the most vitamin C.