Vitamin C is available in abundance in many natural sources, including fresh fruits and vegetables. Let's see to know where we can get vitamin C
Why do we need it?
Vitamin C assists the body in its curing, rejuvenating tasks, like fending off infection, building collagen that supports skin structures, healing wounds, and repairing bones and teeth.
How much do we need?
A balanced diet will provide most of the Vitamin C foods you need. Each day, men need about 90 mg of vitamin C, while women require 75 mg. Women who are lactating or pregnant will require more vitamin C.
Vitamin C sources
- Indian gooseberry (700 mg/100 g)
- citrus fruits, such as limes, oranges and lemons
- tomatoes and tomato juice
- potatoes
- green and red peppers
- kiwifruit, strawberries and cantaloupes
- green leafy vegetables such as broccoli
- fortified cereals
Vitamin C content in food is reduced by cooking, as well as during long periods of storage. Cooking losses may be lowered by steaming or microwaving. An adequate consumption of fruits and vegetables in raw form, which corresponds to 5 or more servings of different fruits and vegetables a day, usually supplies all the vitamin C that is needed.
Supplement
With all the great food sources which contain vitamin C, one must wonder why you would want to supplement. There doesn’t seem to be any need to, especially if consuming adequate amounts in the diet. Nonetheless, the vitamin C supplement market is booming, either with standalone products, or combination products with contain B vitamins and zinc, et al. There are many, many different forms of vitamin C available. Whether it is natural, synthetic, powder, tablet, with bioflavonoids, etc. The end result from all of these products? They all are just as effective. Any difference is marginal, and this intake should be secondary from food, regardless.
For men, 90 milligrams per day of vitamin C is all that is required. No more than that has been shown to be effective. For women, this dosage actually drops to 75 milligrams per day. This amount for either gender should easily be obtainable from food. Acquiring more than this is both unneeded and costly. If you’re looking to help with a cold, zinc would be your best bet.
