Vitamin C - Myths and Facts (Part 1)

WHAT IS VITAMIN C?

Vitamin C, also known as ascorbic acid, is a water-soluble nutrient. Some animals can make their own vitamin C in their bodies, but human beings have to get this nutrient from food and other sources. Vitamin C is a necessary nutrient for normal growth and development. Your body can only absorb a certain amount of vitamin C depending on your age, gender and other factors. The excessive portion which can’t be absorbed will leave the body with urine.

HOW CAN YOU GET VITAMIN C?

You can get vitamin C through various sources, such as natural foods and dietary supplements. However, you need to remember that getting vitamin C through natural foods is much better than taking supplements. Among all the foods, fruits and vegetables are the best choices.

The following is a list of foods which are rich in vitamin C:

• Citrus fruits and their juices, such as orange, lemon, grapefruit and lime.
• Other fruits, such as kiwifruit, mango, papaya, pineapple, strawberry, cantaloupe and watermelon.
• Vegetables, such as red pepper, Brussels sprouts, broccoli, cabbage, cauliflower, baked potato, tomato and spinach.
• Other than naturally occurring vitamin C, some foods and beverages are fortified with vitamin C, such as certain cereals. You can find that information on the product labels.

Dietary supplements typically contain vitamin C in the form of ascorbic acid, but there are other different forms of the vitamin C supplements available, such as sodium ascorbate, calcium ascorbate, and other mineral ascorbates.

The vitamin C content of food may be reduced by prolonged storage and cooking. Since vitamin C is water-soluble, cooking food in water, such as boiling, may lead to vitamin C losses as well. Steaming or microwaving may be better ways to retain vitamin C in food. Fortunately, many fruits and vegetables are usually eaten raw, which allows people to get a good amount of vitamin C out of them.

References:

1. http://ods.od.nih.gov/factsheets/VitaminC-QuickFacts/
2. http://www.nlm.nih.gov/medlineplus/druginfo/natural/1001.html  
3. http://www.nlm.nih.gov/medlineplus/ency/article/002404.htm
4. http://edis.ifas.ufl.edu/pdffiles/FY/FY21500.pdf
5. http://www.aoa.org/x11814.xml
6. http://ods.od.nih.gov/factsheets/vitaminc
7. http://www.nlm.nih.gov/medlineplus/ency/article/002145.htm
8. http://www.umm.edu/altmed/articles/vitamin-c-000339.htm
9. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/index.html