Saturday, October 27, 2012

Foods High in Vitamin C

Here is a great article I found with a list of foods containing vitamin C, which we all could use with the flu season arriving:

 Summer Fruits High in Vitamin C

A healthy diet should include plenty of foods high in Vitamin C, and fortunately that is easy to do because a great number of foods are rich in this essential nutrient. Including these foods in your diet is not enough, however, if you want to take advantage of the Vitamin C benefit. You have to know how to prepare them properly for the maximum nutritional benefit.

About Vitamin C

Vitamin C is a water soluble nutrient necessary for repairing and maintaining cells and bones as well as fighting infections, improving cholesterol, and lowering both cancer and cardiovascular disease risks. One of the most interesting facts about Vitamin C, however, is that the body cannot store Vitamin C. It must continually be replenished through a healthy diet or regular nutritional supplements.
There are risks associated with taking too much Vitamin C in supplement form through capsules, lozenges, or pills. Overdosing on this nutrient can have several adverse affects, including headaches, diarrhea, nausea, and insomnia. Studies have shown, however, that ingesting extra Vitamin C through foods rarely leads to toxicity symptoms, making rich food sources of Vitamin C the best way to ensure a safe and adequate supply of the nutrient for all the body's needs.

List of Foods High in Vitamin C

Many fruits and vegetables are rich Vitamin C sources. While the proper daily dosage varies from 40 to 120 milligrams of the nutrient per day depending on an individual's health, age, and metabolism - some recommendations may even be as high as 1,000 milligrams - the foods richest in the nutrient that supply 10 percent or more of the recommended daily dosage include:
  • Sweet red bell peppers
  • Parsley
  • Broccoli
  • Cauliflower
  • Strawberries
  • Mustard greens
  • Papaya
  • Grapefruit
  • Kiwi
  • Oranges
  • Cantaloupe
  • Cabbage
  • Tomatoes
  • Raspberries
  • Celery
  • Spinach
  • Pineapple
  • Watermelon
  • Tangerines
  • Limes
  • Cranberries
  • Guava
The exact dosage of Vitamin C in each fruit or vegetable depends on many factors, including how it is prepared and stored, the size of the serving, and how ripe the produce is. In general, a well ripened product has the highest levels of Vitamin C, though even unripe samples contain some of the nutrient.
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