According to the Linus Pauling Institute at Oregon State University, vitamin C, which is also known as ascorbic acid, is a water soluble vitamin that can not be produced by the human body on its own. Vitamin C can help to prevent and protect against a number of serious diseases and vitamin C helps to support the immune system. Without enough vitamin C in the human body, a condition called scurvy could develop. Scurvy causes weakening of the bones, blood vessels and connective tissue and is potentially life threatening. While vitamin C is a nutrient that the body cannot produce on its own, there are a number of excellent food sources that are very rich in vitamin C.
Fruits High in Vitamin C
Many fruits are very high in vitamin C. Citrus fruits are particularly rich in vitamin C. Citrus fruits include oranges, lemons, limes, and grapefruit. Pineapple is also a good source of vitamin C. Other fruits that have a high vitamin C content include watermelon and cantaloupe, as well as papayas and mangoes. Many berries are rich in vitamin C. Berries that have a lot of vitamin C are strawberries, cranberries, raspberries, and cranberries.
Root Vegetables Containing Vitamin C
Some types of starchy root vegetables are very high in vitamin C. Potatoes in particular contain vitamin C. Yams, white potatoes and, sweet potatoes all have a high vitamin C content.
Vegetables Rich in Vitamin C
Like fruits, many vegetables contain vitamin C. Green leafy vegetables are a good source of vitamin C. Brussels sprouts, broccoli and cauliflower, and radishes are rich in vitamin C, as is cabbage. Both green and red peppers contain vitamin C, as do tomatoes and squash.
Juices as a Source of Vitamin C
While eating fresh fruits and vegetables is ideal, busy schedules and rushed meals can make eating enough fresh produce difficult. When fresh fruits or vegetables are not available juices can be an excellent option to ensure adequate vitamin C intake. Juices that are particularly high in vitamin C include orange juice and grapefruit juice.
It is important to know that vitamin C is not a fat soluble vitamin which means it is not stored in the body. Vitamin C must be consumed every day in order to avoid deficiency. Food sources of vitamin C are not only very healthy but also taste good which makes it easy to include enough vitamin C rich foods in the diet.
References:
Linus Pauling Institute, Micronutrient Information Center (accessed February 4, 2010)
Livestrong, Foods Rich in Vitamin C (accessed February 4, 2010)
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