What to Know about Vitamin C
Vitamin C can’t be produced by your body, so you must get it from the foods you eat everyday! You need it’s ascorbic acid. Vitamin C is water-soluble and well known for its role in supporting a healthy immune system. Research shows it is essential for the growth and repair of tissue all over the body. It helps heal wounds, repair and maintain healthy cartilage, bones, teeth and skin. It seems to reduce the progress of cartilage loss in those with osteoarthritis. As an antioxidant, it fights free radicals in the body which may help prevent or delay certain cancers, heart disease, and promote healthy aging. Though it may not keep you from catching a cold, there is evidence that high doses of vitamin C may decrease the length of cold symptoms by as much as one to one-and-a-half days for some people.
What to Eat
Sources are abundant and extend well beyond the ever-popular orange or orange juice. Many fruits and vegetables supply this vital vitamin. Sources include citrus fruits, tomatoes, potatoes, strawberries, green and red bell peppers, broccoli, Brussels sprouts among others, kiwi, and guava, are particularly high in “C”. You can enjoy these foods raw or cooked, but it’s important to note that fruits and vegetables lose vitamin C when heated or stored for long periods of time. To get the most nutrients, eat them as soon as possible after shopping and consider steaming or microwaving vegetables for short periods of time to limit nutrient loss.
Vegetarians may be especially interested to know that vitamin C helps the body to better absorb non-heme iron — the kind from plant foods such as beans, spinach and quinoa. To get this benefit, combine “C” rich foods with iron-rich plant foods in the same meal. For example, combine black beans and salsa or create a flavorful spinach salad with strawberries and mandarin oranges.
Because vitamin C deficiencies are now rare, the Food and Drug Administration no longer requires food manufacturers to include vitamin C content on the Nutrition Facts label. In May 2016, the FDA announced changes to the Nutrition Facts label, including which nutrients are required by law to be listed on the label.