Sources Of Vitamin C - Fruits And Vegetables
Vitamin C, ascorbic acid, is essential for the body's production of collagen. Collagen holds together cells in the skin, gums, and tendons. Vitamin C also helps with the absorption of iron. Calcium and magnesium enhance the absorption of vitamin C. A variety of fruits and vegetables are rich dietary sources of vitamin C.
The recommended daily allowance of vitamin C is 60mg. Those who are in good health and who eat a balanced diet rarely suffer a vitamin C deficiency. Though vitamin supplements and multi-vitamins are a source of vitamin C the best source of the vitamin is through diet. Oranges are perhaps the most well known vitamin C food source, but they don't have the highest concentration of the vitamin. Guavas have the highest Vitamin C concentration with 230mg in an average 4oz serving. While a 4oz serving of oranges has about 55mg of the vitamin. Other top vitamin C food sources include black currants, broccoli and kiwi.
Another thing to keep in mind about vitamin C food sources, is how they are prepared for eating. If not prepared properly food sources will not retain their full vitamin C content. Vitamin C content can also be lost during storage and cooking. The best way to retain the full vitamin C content of fruits and vegetables is to eat them raw and unpeeled whenever possible. Since vitamin C is a water soluble vitamin, fruits and vegetables should be cooked in their skins, in the least amount of water possible and for the shortest amount of time necessary. Refrigerated juices have their maximum Vitamin C concentration in the first 2-3 days. Food sources should be stored in airtight containers and they should not be stored in water or the vitamin C will start to dissolve.
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