Vitamin supplements guide   Vitamins & health supplements guide

 
Vitamin C (ascorbic acid) review
Basics: a water-soluble vitamin, essential for the oxidation of phenylalanine and tyrosine, required for collagen synthesis.
Benefits: vitamin C helps build and maintain tissues and strengthening immune system, help decrease total and LDL cholesterol and triglycerides, protects against heart disease.
Dosage: 75 mg per day for nonsmoking women and 90 mg per day for nonsmoking men, 110 mg per day for female smokers and 125 mg per day for male smokers.
Sources: green peppers, citrus fruits and juices, strawberries, tomatoes, broccoli, turnip greens and other leafy greens, sweet and white potatoes.
Deficiency: vitamin C deficiency symptoms include tiredness, muscle weakness, joint and muscle aches, a rash on the legs, and bleeding gums.
Overdose: generally non-toxic, overdoses (more than 2,000 mg daily) may cause diarrhea, gas, or stomach upset.
 
Vitamin C-1500 mg Time Release
Vitamin C is a critical component of both basic body building functions and disease prevention. It is needed for the growth and repair of tissues in all parts of the body. Vitamin C is essential for the healing of wounds and the repair and maintenance of cartilage, bones and teeth. Vitamin C-1500 mg Time Release by Vitabase is manuafactured according to the highest pharmaceutical standards and uses only the best quality raw ingredients. Click here for more information.
 

Sources of vitamin C (ascorbic acid)


The best sources of vitamin C are fruits and vegetables. About 90% of vitamin C in the average diet comes from fruits and vegetables. Fruit sources of vitamin C include oranges, lemons, limes, grapefruits, tangerines, pears, bananas, melons, papayas, strawberries, mangos, blackberries, blueberries, kiwis, pineapples, watermelons, raspberries, cranberries,
cantaloupes, rose hips, acerola cherries. Vegetable sources of vitamin C include asparagus, broccoli, green peppers, red peppers, cabbage, kale, cauliflower, potatoes, sweet potatoes, yams, squash, peas, turnips, turnip greens, onions, corn, pumpkins, carrots, parsley, sauerkraut.

Citrus fruits such as oranges, orange juice, grapefruit, and tangerines are excellent sources. Melons, kiwi, and strawberries are high in vitamin C. Peppers - sweet green and red peppers and hot red and green chili peppers - are especially rich in vitamin C. Acerola is one of the richest sources of vitamin C in the world. Acerola also contains flavonoids, other vitamins, such as thiamine, riboflavin, niacin, pantothenic acid and beta carotene, and minerals, such as magnesium and potassium. The amount of vitamin C in foods of plant origin depends on the precise variety of the plant, the soil condition, the climate in which it grew, the length of time since it was picked, the storage conditions, and the method of preparation. Cooking in particular is often said to destroy vitamin C - but see the section on Food preparation.

Vitamin C is sensitive to light, air, and heat, so it is best to eat fruits and vegetables raw, or minimally cooked in order to retain their full vitamin C content. Canned vegetables lose vitamin C during processing. Freezing has little effect on vitamin C. Cooking vegetables too long at high heats, for example boiling, can destroy vitamin C. Cutting and slicing fruits and vegetables leaves a greater surface exposed to air and light, which will also destroy vitamin C. Raw fruits and vegetables should be eaten shortly after they were cut. They should be cooked only for a short time in a small amount of water or by steaming. Aging and leaving fruits and vegetables at room temperature too long can also destroy vitamin C.