Food Sources High in Vitamin C

Vitamin C is a nutrient that is often associated with citrus fruits, but it is readily available in a much larger variety of food sources. The recommended amount of Vitamin C required varies depending on whom you ask. 60mg/day is the amount needed to prevent Scurvy and was for a long time the amount used for stating the minimum needed by the body. There is ample evidence, however, that as much as 90 to 120mg/day are required for good health. Vitamin C can be found in almost all fruits and vegetables, as well as meat and dairy products. It is interesting to note that almost all other plants and animals can manufacture their own Vitamin C, only primates are required to obtain Vitamin C from food sources.

While almost all food sources humans consume contain Vitamin C, they greatly vary in the amount. The highest quantities are found in Citrus fruits as well as certain vegetables such as broccoli and tomatoes. Vitamin C is also found in meat in very low levels, except for liver which contains much higher amounts. Many fruit give more Vitamin C than the body requires in a day, but unfortunately, Vitamin C cannot be stored by the body and excess amounts are excreted in urine. It is for this reason that fruits and vegetables should be served with every meal, every day.

Another important topic regarding getting Vitamin C from food has to do with storage and preparation. Vitamin C found in food at room temperature will decay slowly, so the freshest fruits and vegetables are the best choice. Storage in dry and cool places or in the refrigerator will slow the rate of vitamin loss. Cooking (heat) also will reduce the amount of Vitamin C found in the food. Finally, boiling the food could even further reduce the amount of Vitamin C available as some of the nutrient will be lost in the water, unless of course the water is consumed also. So to sum it all up, fresh, raw fruits and vegetables contain the highest amounts of Vitamin C. But because vegetables contain high amounts of Vitamin C, even boiling them will still allow a person to easily achieve the recommended levels.

There are certain individuals who should focus on consuming higher levels than average. Vitamin C has been shown to be required in larger amounts in individuals who are stressed, injured, or have healing wounds like after surgery. Vitamin C has also been shown to moderately reduce the rate of lung cancer in smokers. Finally, people who suffer from Gout should attempt to consume above average amounts of Vitamin C as it helps lower Uric Acid levels in the blood.

Vitamin C is used by many different systems in the body. The most noteworthy are with wound healing, as an antioxidant and in energy production. Vitamin C is necessary in the formation of collagen which is necessary in the formation of scar tissue as well as mucous membrane integrity, such as the inside the mouth and nose. As an antioxidant, Vitamin C is used in energy production, but also it's antioxidant ability allows it to reduce the rate of cancer and cardiovascular disease. The major signs of a deficiency include things like bleeding gums, frequent nose bleeds, as well as overall fatigue.

Vitamin C is an easy to obtain nutrient found in a large variety of food including all fruits and vegetables. The recommended amount to be consumed is 90mg/day, but some studies have shown great health benefits for amounts up to 500mg/day. Vitamin C is not stored by the body, so should be consumed daily. A prolonged absence of Vitamin C results in a disease called Scurvy which can lead to death. The best way to ensure proper levels of Vitamin C is to eat fresh, raw fruits and vegetables each day, preferably with each meal.