Omar Bennett
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is needed for normal growth and development. It is essential for the growth and repair of tissues in the body and plays a role in controlling infections and healing wounds. While citrus fruits are a well-known source of vitamin C, a wide variety of other fruits and vegetables are also rich in this vitamin. In this article, we will explore the various food sources that constitute good options to meet your daily vitamin C requirements. We will also discuss the recommended daily intake of vitamin C for different individuals and the potential effects of taking excessive amounts of this nutrient.
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The Kakadu plum is the richest known source of vitamin C
Vitamin C, also known as ascorbic acid, is found in a wide variety of fruits and vegetables. It has several important functions, including boosting the immune system, reducing oxidative stress, and aiding iron absorption. Lack of vitamin C can lead to scurvy. Adults aged 19 to 64 need 40mg of vitamin C per day, and it is recommended to get this from your daily diet, as vitamin C cannot be stored in the body.
The Kakadu plum (Terminalia ferdinandiana) is an Australian native superfood and the richest known natural source of vitamin C. It contains up to 2,907 mg of vitamin C per 100 g, which is 100 times more vitamin C than oranges. Just one plum delivers around 350 to 484% of the daily value of vitamin C. Kakadu plums are also low in calories and rich in dietary fibre, copper, and iron. They are also a good source of other vitamins and minerals, including smaller amounts of thiamine, riboflavin, magnesium, zinc, and calcium.
Kakadu plums are typically frozen directly after harvesting as their vitamin C content drops rapidly after picking. They are also often found as a concentrate or powder supplement, packing anywhere from 150 to 450 milligrams of vitamin C per gram. Kakadu plums are very high in oxalates, and while most people can eliminate excess amounts, high intake has been linked to the formation of kidney stones in sensitive individuals.
The Kakadu plum has been studied as a possible cancer-fighting food due to its high levels of vitamin C and strong antioxidant properties. Vitamin C is one of the first nutrients to deplete when undergoing stress, smoking, drinking alcohol, or engaging in endurance sports.
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Citrus fruits, strawberries, and potatoes are good sources
Citrus fruits, including oranges, grapefruits, lemons, and limes, are well-known for their high vitamin C content. The amount of vitamin C in citrus fruits varies depending on factors such as the type, size, and ripeness of the fruit. For example, oranges typically contain 70-90 milligrams of vitamin C, while grapefruits may have slightly more, ranging from 80 to 100 milligrams.
Strawberries are another excellent source of vitamin C. Just one cup of strawberries provides almost 150% of your daily recommended intake of this vital nutrient. They are also a good source of dietary fiber, folate, and antioxidants, making them a nutritious and delicious addition to your diet.
Potatoes, specifically white potatoes, are also a good source of vitamin C. They are starchy root vegetables that contain vitamins and minerals, including vitamin C and potassium. The cooking method can affect the vitamin C content in potatoes, with boiling or baking them with the skin on being the best way to retain their nutritional value.
Incorporating these foods into your diet can help ensure you're getting enough vitamin C to support your overall health and well-being.
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Cooking vitamin C-rich foods reduces vitamin C content
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin with several important functions. It is needed for normal growth and development and has a role in controlling infections and healing wounds. It also functions as an antioxidant in the body and aids in the formation of collagen, a fibrous protein in connective tissue. Vitamin C improves the absorption of non-heme iron, the type of iron found in plant foods such as leafy greens.
Vitamin C is found in a wide variety of fruits and vegetables, with citrus fruits being the most well-known source. However, some vitamin C-rich foods include certain types of cherries and peppers, parsley, mustard spinach, kale, broccoli, Brussels sprouts, and other dark, leafy cruciferous vegetables. The Kakadu plum is the richest known source of vitamin C, containing up to 2,907 mg per 100 grams. Other good sources include rose hips, guava, kiwi, papaya, strawberries, oranges, and persimmons.
While eating vitamin C-rich foods is an excellent way to meet your daily needs, cooking these foods can reduce their vitamin C content. High-heat cooking temperatures or prolonged cook times can break down the vitamin. As vitamin C is water-soluble, it can also leach out into cooking liquids, which may then be discarded. Therefore, the best food sources of vitamin C are uncooked or raw fruits and vegetables, as this is when they contain the most vitamin C.
However, this does not mean that you should avoid cooking vitamin C-rich foods altogether. Quick heating methods or using as little water as possible when cooking, such as stir-frying or blanching, can help preserve the vitamin. Additionally, microwaving and steaming vitamin C-rich foods may reduce cooking losses. Furthermore, a 2020 study found that pressure cooking leafy greens can increase the bioavailability of health-promoting compounds. Therefore, while cooking vitamin C-rich foods may reduce their vitamin C content, there are ways to minimise this loss and still enjoy the nutritional benefits of these foods.
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Vitamin C is a water-soluble vitamin
Vitamin C, also known as 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 consumed regularly through food or supplements. Adults aged 19 to 64 need 40mg of vitamin C a day. The Recommended Dietary Allowance (RDA) for adults over 19 is 90mg daily for men and 75mg for women. For pregnancy and lactation, the amount increases to 85mg and 120mg daily, respectively.
Vitamin C is needed for normal growth and development and is used to form collagen, a fibrous protein in connective tissue. Collagen is weaved throughout various systems in the body, including the nervous, immune, bone, cartilage, and blood systems. Vitamin C also helps make several hormones and chemical messengers used in the brain and nerves. It plays a role in controlling infections and healing wounds, and it is a powerful antioxidant that can neutralise harmful free radicals.
Vitamin C is found in a wide variety of fruits and vegetables, particularly citrus fruits. The best sources of vitamin C are uncooked or raw fruits and vegetables, as cooking or storing vitamin C-rich foods for long periods can reduce their vitamin C content. Examples of foods high in vitamin C include oranges, grapefruit, lemons, limes, strawberries, cruciferous vegetables (such as broccoli, kale, Brussels sprouts, red cabbage, and cauliflower), potatoes, and peppers.
While it is important to consume enough vitamin C, taking large amounts (more than 1,000mg per day) can cause adverse effects. The Tolerable Upper Intake Level (UL) for vitamin C is 2,000mg daily, and amounts greater than this may cause gastrointestinal distress and diarrhoea.
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Adults aged 19-64 need 40mg of vitamin C daily
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin with several important functions. A deficiency in vitamin C can lead to scurvy. Adults aged 19 to 64 need 40mg of vitamin C every day. This can be easily obtained through a balanced diet, as vitamin C is found in a wide variety of fruits and vegetables.
Citrus fruits are well-known sources of vitamin C, and for good reason. One orange or grapefruit can fulfil your daily vitamin C requirement, containing around 70-90mg and 80-100mg of vitamin C, respectively. Lemons and limes are also good sources, with lemons containing 30-40mg and limes containing 20-30mg.
Cruciferous vegetables are another great source of vitamin C. These vegetables are nutrient-dense and antioxidant-rich, and also have anti-inflammatory properties. One cup of chopped broccoli contains 80mg of vitamin C, while the same quantity of kale contains the same amount. Brussels sprouts, red cabbage, and cauliflower are also good sources, with one cup containing 75mg, 50mg, and 48mg of vitamin C, respectively.
Other foods that are high in vitamin C include peppers, potatoes, strawberries, parsley, cherries, and black currants. A medium-sized russet potato contains about 17mg of vitamin C, or 35% of your daily intake. Red bell peppers have 1.5 times more vitamin C than green peppers. Bananas are another adequate source of vitamin C, with 8.7mg of vitamin C per 100 grams.
While it is important to get enough vitamin C, taking large amounts (more than 1,000mg per day) can cause gastrointestinal distress and diarrhoea. The Tolerable Upper Intake Level for vitamin C is 2,000mg daily, and intakes greater than 3,000mg can have adverse effects, including increased formation of kidney stones.
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Frequently asked questions
Good sources of vitamin C include citrus fruits such as oranges, lemons, and grapefruit, as well as strawberries, kiwi, peppers, tomatoes, and broccoli. Vitamin C is an essential nutrient, playing a vital role in immune function, collagen formation, and iron absorption.
The recommended daily intake of vitamin C for adults is 65-90 milligrams. This can be achieved through a balanced diet including the aforementioned fruits and vegetables. However, those who smoke or are exposed to secondhand smoke may require slightly higher doses due to the oxidant effects of smoke.
Yes, individuals with certain health conditions may benefit from higher doses of vitamin C. For example, those with iron deficiency anemia or more severe infections may require additional vitamin C to support iron absorption and boost immune function. Always consult a healthcare professional before taking high doses of any vitamin or supplement.
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