Facts abou Vitamin C

Why Do We Need Vitamin C?

Vitamin C, a water-soluble vitamin, is important in forming collagen, a protein that gives structure to bones, cartilage, muscle, and blood vessels. It also helps to maintain capillaries, bones, and teeth and aids in the absorption of iron.

DO WE GET ENOUGH VITAMIN C?

According to recent USDA surveys, average intake of vitamin C by women 19 to 50 years of age was over the RDA for vitamin C. Women tended to consume less than men of the same age. Most nutrition scientists believe that there are no known advantages in consuming excessive amounts of vitamin C.

HOW CAN WE GET ENOUGH VITAMIN C?

Eating a variety of foods that contain vitamin C is the best way to get an adequate amount. Healthy individuals who eat a balanced diet rarely need supplements. The list of foods will help you select those that are good sources of vitamin C as you follow the Dietary Guidelines. The list of food sources was derived from the same nutritive value of foods tables used to analyze information for recent food consumption surveys of the U.S. Department of Agriculture, Human Nutrition Information Service.

HOW TO PREPARE FOODS TO RETAIN VITAMIN C.

Vitamin C can be readily lost from foods during preparation, cooking, or storage. To retain vitamin C:

.Serve fruits and vegetables raw whenever possible.

.Steam, boil, or simmer foods in a minimal amount of water, or microwave them for the shortest time possible.

.Cook potatoes in their skins.

.Refrigerate prepared juices, and store them for no more than 2 to 3 days.

.Store cut raw fruits and vegetables in an airtight container and refrigerate - do not soak or store in water. Vitamin C will be dissolved in the water.

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