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Nutrients · Active Vegan Talker Joined: 15 Jan 2007 Posts: 26

Vitamin C

Vitamin C is a nutrient required in very small amounts to allow a range of essential metabolic reactions in the body. Vitamin C is principally known as a water-soluble anti-oxidant and has been found to prevent scurvy.
There's no question that vitamin C plays a role in controlling infections. It's also a powerful antioxidant that can neutralize harmful free radicals, and it helps make collagen, a tissue needed for healthy bones, teeth, gums, and blood vessels.

The Different Forms

Vitamin C, also called ascorbic acid, is sold in capsules, tablets, powders and packets that fizz in water. Look for products without added colors, lactose or sugars. Vitamin C and bioflavonoids are synergistic, so consider a product that combines them. Virtually all vitamin C supplements are made from corn sugar. (If you are allergic to corn, try an alternative source such as sago palm.) Many vitamin C supplements also contain rose hips and acerola, both of which are fruits rich in vitamin C.
Vitamin C is needed to make two proteins, collagen and elastin, which literally hold our bodies together. Collagen forms part of our skin, cartilage and other connective tissues, and elastin enables tissues to stretch. Vitamin C is also essential for fighting infections, as well as for neurotransmitter synthesis. And it plays an important role in neutralizing the dreaded free radicals, which can lead to premature aging.

Food Sources

Fruits: oranges, lemons, limes, grapefruits, tangerines, pears, bananas, melons, papayas, strawberries, mangos, blackberries, blueberries, kiwis, pineapples, watermelons, raspberries, cranberries, cantaloupes, rose hips, acerola cherries.
Vegetables: asparagus, broccoli, green peppers, red peppers, cabbage, kale, cauliflower, potatoes, sweet potatoes, yams, squash, peas, turnips, turnip greens, onions, corn, pumpkins, carrots, parsley, sauerkraut.
Herbs: garlic, watercress.

Enemy of vitamin C

Antagonists that destroy this vitamin are air, heat, water as well as prolonged storage, overcooking and processing.
Antacids, alcohol, antidepressants, birth control pills and steroids will also deplete this vitamin.

Preservation

Fruits and vegetables lose vitamin C quickly, especially when exposed to heat. For this reason, fruits and vegetables should not be cooked in water. Rather, they should be cooked over water--for example, in a double boiler. Pots should not contain copper. Copper can also destroy vitamin C. Canned foods generally preserve vitamin C until opened.

Recommended Daily Intake in Milligrams