The human body needs the proper amount of vitamin C to be healthy. Many of the organs and tissues require it. An example of this would be the skin which needs it for the production of collagen. There are many different types of fruits and vegetables that contain vitamin C but some contain more plentiful amounts than others.
What should you be eating to ensure that you are getting enough vitamin C?
Here’s my short list:
Foods with LOTS of Vitamin C:
Vitamin C is most plentiful in green peppers, citrus fruits, strawberries, tomatoes, broccoli, turnip greens and other leafy greens, sweet potatoes, white potatoes, cantaloupe, watermelon and cabbage. Getting enough of these foods on a regular basis should adequately provide your body with sufficient amounts of vitamin C.
However these are not the only sources of vitamin C. Other foods that contain vitamin C include grapefruit, lemons, mangos, Brussels sprouts, kale, papayas, spinach, cauliflower, red peppers, pineapples, winter squash, tangerines, watercress, rose hips, blueberries, raspberries, black currants and cranberries. The list is long.
Vitamin C and Iron Absorption:
If you require extra iron then it is wise to take an iron supplement with a vitamin rich food or a vitamin supplement. The reason for this is because vitamin C helps the body to absorb the iron. Do so only under the recommendation of your doctor. It is worth knowing that one 500 mg vitamin C tablet equals four cantaloupes, seven oranges, 10 cups of pineapple juice, 10 cups of asparagus, and one to one half cups of hot chili peppers.
Citrus Fruits and Juices:
Citrus fruits and juices tend to be the most popular source of vitamin C for most people. In fact citrus juices such as orange juice contain approximately twice the Recommended Daily Allowance (RDA) in a glass that is eight ounces.
Many people wonder just how much vitamin C is in a container of orange juice? The standard amount of vitamin C in eight ounces of juice ranges from 80 to 160 milligrams. How much is dependent on a number of factors which include the type of oranges that are used to make the juice (the majority of orange juice producers make use of a variety of kinds), how ripe the oranges are, the climate they are grown in, and how the oranges were handled, processed, packaged and stored.
Orange Juice – Which Type is Most Nutritious?
As a general rule, freshly squeezed orange juice has the highest content of vitamin C which is then followed by frozen or canned forms (which can retain their vitamin C content for months at a time), and then there is the chilled cartons and lastly, the mini-boxes that are not refrigerated when they are purchased. Cartons of orange juice that are chilled gradually have a lesser quantity of vitamin C and also have a shorter shelf life.
If you do buy a chilled carton of orange juice, always make note of the date of the product, which should show the last day it can be safety sold (the expiration date). This date is approximately 27 days after the product was packaged. If the date on the juice is either close or has passed then there will be a reduction of vitamin C in the product and taste is likely to be affected as well. Do not buy it.
Storing and Reading Labels:
Juice needs to be stored properly at all times. A carton that requires refrigeration is good for approximately two to four weeks, which are also true of frozen juice that is reconstituted, and canned juice after it has been opened. Freshly squeezed juice tends to be the tastiest and also the most costly. Frozen orange juice comes in at a close second.
Learning to read labels on bottles and cartons is so important. In order for companies to classify something as a juice it must qualify as a juice on a 100 percent basis. However when you see the words, “beverages”, “drinks”, “juice blends”, “punches”, “-ades”, and “juice cocktails” be aware that these items contain little nutritious value and instead contain high percentages of water and sugar, often in the form of corn syrup.
Becca
Alternative Health for Today 
Leave a Reply