Food Sources of Vitamin C
There are several factors that determine how much vitamin C is actually in a food such as when it was picked, the climate it was grown in, the length of time in storage and other things. The cooking conditions also affect how much of the vitamin is left in the food when eaten. Cooking at high temperatures and in a lot of water reduces the level of the vitamin in the food. That is why steaming is a better way to cook some of the vegetables, but when the vegetable requires more water it is better to save this water and use it to make a soup or bake a bread. Thus still making good use of the nourishment.
Some of the best food sources for vitamin C are: parsley, broccoli, bell pepper, oranges, lemon juice, kiwi, strawberries, guava, brussell sprouts, papaya, grapefruit, cabbage, kale, cauliflower, mustard greens, and tangerines. The University of Ohio Fact Sheet explains what is meant by a good source of vitamin C: "A 'good source' of vitamin C contains a substantial amount of vitamin C in relation to its calorie content and contributes at least 10 percent of the U.S. Adequate Intake (AI) for vitamin C in a selected serving size."
The adequate amount for men is 90 milligrams a day for men and only 75 milligrams for women. These suggestions are for people age 19-50. It is suggested that people who smoke take 35 milligrams extra each day. The reason is that smoking causes more oxidation in the lungs.
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