Vitamin C foods are important to a healthy diet. Vitamin C, also called ascorbic acid, is typically found in most fresh vegetables and fruits. The body does not naturally make vitamin C, so it is essential that we get our vitamin C from foods. Eating foods that contain vitamin C helps the body repair tissue and muscles, and is essential for healing wounds. Vitamin C can also help lower your cancer risk, protect the cells in your body from free radical damage and aid in the regeneration process of vitamin E supply in the body.
Greens
Most vegetables contain vitamin C, but the highest levels of vitamin C can be found in green peppers, broccoli and green leafy vegetables. Common green leafy vegetables are spinach, turnip greens, collard greens, kale, brussels sprouts and some lettuces. Keep in mind that only the dark green lettuces, such as romaine and green or red leaf lettuces, are high in vitamin C.
Eating the vegetables raw is the best way to get vitamin C, since cooking the foods destroys some of the vitamins. However, quickly steaming the vegetables until slightly soft (but not mushy) preserves the vitamin C, as well as other healthy nutrients, including fiber.
Citrus Fruits
Almost all fruits contain vitamin C. Citrus fruits, such as oranges, grapefruits, tangerines, lemons and limes, contain the highest amounts of vitamin C. Eating the citrus fruit raw yields the greatest quantity of vitamin C. While drinking fruit juice is not normally recommended to obtain needed nutrients, some juices, such as orange juice, are fortified with extra vitamin C.
Citrus fruits help boost your immune system, as well as fulfilling your daily requirement of vitamin C.
Berries
Berries are also high in vitamin C. Strawberries, raspberries, cranberries and blueberries all contain large amounts of vitamin C. Berries not only contain vitamin C, but also antioxidant properties. The antioxidant properties, combined with the vitamin C, help fight off free radical damage to the cells of the body.
Vitamin C is a water-soluble vitamin. When storing your berries, do not store them in water, because the vitamins will dissolve. Instead, place them in an airtight container in the refrigerator.
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