Vitamin C

Vitamin C is a water soluble vitamin and it is not stored in large amounts in the body. Any extra is lost in through the urine. You need to include vitamin C rich foods in your diet everyday, it is important for growth and repair of bones, teeth, skin and other tissue.

- Absorb the iron from plant foods (such as grains and vegetables).

- Keep your gums healthy.

- Protect you from bruising and helps to heal cuts and wounds.

- Produce the tissue that holds muscles and bones together.

- Form and repair blood, bones and other tissues.

- Possibly reduce the risk of some cancers and may prevent the signs of aging because it is an antioxidant.

Everyday we need to eat foods that are rich in vitamin C to make sure we get what our bodies need to stay healthy.

How Much Vitamin C You Need
 

Age in years	Daily Vitamin C Needs mg/day
Men 19 and older	90
Women 19 and older	75
Pregnant Women 19 and older	85
Breastfeeding Women 19 and older	120

           

Too little vitamin C may result in skin bruising, bleeding gums, poor healing of wounds, loose teeth, tender joints and infections.     

You can get enough vitamin C by eating a healthy diet, for  most healthy people there is no need to take a vitamin C supplement, consuming very high amounts of vitamin C (such as in supplements) can cause diarrhea, nausea, stomach cramps and other health problems.

     

The best sources of vitamin C are vegetables and fruit. Other food groups do not contain much vitamin C.

Food	Portion	Vitamin C (mg)
Red bell pepper, raw	1 whole	312
Green bell pepper, raw	1 whole	146
Strawberries, raw	1cup/250mL	95
Kiwi	1 medium	75
Grapefruit juice	1cup/250mL	70
Orange	1 medium	70
Broccoli, raw	½cup/125mL	61
Mango, sliced	1 cup/250mL	45
Tomato, raw	1 medium	16
Potatoes, cooked	1 medium	15
Lettuce, raw	1 cup/250mL	14

 

Cooking vitamin C-rich foods or storing them for a long period of time can reduce the vitamin C content. Microwaving and steaming vitamin C-rich foods may reduce cooking losses. The best food sources of vitamin C are uncooked or raw fruits and vegetables.

Meal Ideas

 - For breakfast, top your cereal or yogurt with sliced strawberries

 - Add dark green vegetables to soups, salads, omelets and pasta.

 - Spice up salads with apple slices or grapefruit segments.

Tip: Sprinkle lemon juice on cut up veggies and fruit, like potatoes, avocados and apples. The vitamin C will keep them from turning brown