Vitamin C is important for tissue growth, the immune system, heart, skin, and hair. It can be found in foods like oranges, spinach, and other fruits and vegetables, and should be consumed daily. Fortified breakfast cereals, fruits, and vegetables are good sources. Megadoses are not beneficial and should be avoided.
Vitamin C, or ascorbic acid, is vital for tissue growth and important for the immune system, heart, skin, and hair. It is also believed to neutralize free radicals that can weaken the immune system and aid in the production of infection-fighting white blood cells. You can increase the amount in your diet by eating foods like oranges, spinach, and other fruits and vegetables, and choosing processed foods that have been fortified with them. The body cannot store this vitamin, so it must be consumed every day.
Eating a fortified breakfast cereal and an orange or drinking a glass of orange juice is a good way to start your daily vitamin C intake. Breakfast cereals that have been fortified with this vitamin can be sprinkled over yogurt to make a snack during the day. Fruits or vegetables that are high in vitamin C are great snack ideas and can be prepared and stored in the refrigerator for easy access.
Substituting lettuce for spinach in salads is a great way to add more vitamin C to your diet. Tomatoes, bell peppers, oranges, and strawberries are all good sources, and all would make tasty and colorful additions to your spinach salad. Vegetables can be made ahead of time to add to stir-fries and salads. Fruit salads make a healthy, vitamin-rich dessert when berries, kiwis, citrus and mangoes are added.
Broccoli and lemons are good sources of vitamin C, and steamed broccoli with lemon juice makes a healthy side dish. Be sure not to overcook vegetables, as the vitamin can cook with food. Sweet potatoes, with their bright orange flesh, are another vitamin C-rich food and can replace regular white potatoes at dinner. Some people enjoy baked sweet potatoes sprinkled with a little cinnamon.
Vitamin C was discovered in 1932, and nearly two million sailors died in the 19th century before it was found to prevent scurvy. Megadoses have not been shown to be beneficial, but research has shown that amounts ranging from 40mg to 300mg per day for adults benefit many people. A medical professional should be consulted before taking any supplement, including vitamin C. Too much can cause stomach pain and diarrhea.
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