Many fruits and vegetables have solid amount of Vitamin coulomb in them . Also known as ascorbic Lucy in the sky with diamonds , this vitamin is water soluble , which means our body do not salt away it . They do n’t produce it either , unlike many animals , so we must ingest it daily to remain healthy . People who do not are in danger for father disease such as scorbutus .
The average adult needs 60 - 200 mgs of Vitamin C every day . Growing child and athletes postulate up to 1000 magnesium . Most of us do not get that much in our diet . That is why it is so vital to exhaust three to five servings of freshly grown fruit and vegetables each and every day .
But on the nose why do our body need Vitamin C ? It is an essential ingredient needed to shape hefty bone , muscle and skin . It helps preclude dental caries and may ward off viruses by boosting our immune systems . Vitamin cytosine can not be engross through the skin . It has to be ingested and processed by our digestive nerve pathway .
Nutritional Content: Vitamin C in Garden Vegetables
When most people call back Vitamin C they think of citrus yield such as orangeness , lemon , limes and grapefruit . However , many other fruit and veggie are good seed of Vitamin C and can be spring up in your garden .
A 3/4 cup of novel squeezed orange succus control 60 magnesium of Vitamin C.
Bok Choy 44 mgTomato 25 mgBroccoli 1/2 cupful 45 mgKohlrabi 45 mgRed and yellow peppers 90 mgGreen pepper 45 mgJicima- a theme veg from Mexico 45 mgPotatoes 25 mgKiwi 55mgBrussels Sprouts 95 magnesium
Other vegetables that contain high levels of Vitamin C are Amaranth Leaves , Radishes and Chinese Broccoli .
smuggled currents top the list at 202 milligram per cup ! Grapefruit has 79 mg and breadfruit has 64 mg . Papaya and Mangos contain 95 mg .
Preparing Foods to Retain Vitamin C
Vitamin C is not store in the soundbox . It can also recede its potency fairly quickly . yield that are not picked when ripe and are forced to mature with accelerator pedal or temperatures lose their vitamin C impact .
To properly prepare solid food to retain their Vitamin C , deplete them in the altogether or steamed .
fund cut yield and vegetables in air tight containers under refrigeration . judge and consume them or freshly squeezed juices within 48 hours .
Steam or boil potatoes with their skins on to seal off in the vitamins .
Vitamin C Concerns and Cautions
Since it is a water soluble vitamin , there is picayune danger in overdosing on Vitamin C. Some experience sores around the oral cavity , especially from mangos or apteryx .
hoi polloi with ulceritis or other digestive topic may wish to consult their physicians before increasing their Vitamin C intake .
Some people blaspheme that increase your Vitamin century inhalation can guard off respiratory illnesses such as a frigidity and flu . Even though some studies show this vitamin can moderately boost your immunity , there is no scientific proof of this .
Want to learn more about Vitamin C?
insure out these imagination : National Nutrient Database . This is a honest resource for discover the nutritional benefits or all food for thought , especially fruits and veggie . Listed by category then alphabetically , the list is quite wide from United States Department of Agriculture . Nutrition and Foods with Vitamin C. This is a great resource from Ohio State University Extension on vitamin C with a chart listing the top foods that contain it and how much in portion ratio of the DRA ( day by day recommended amount ) .
