Vitamin C or Ascorbic Acid
Vitamin C which is also known as ascorbic acid is a very strong antioxidant that is sensitive to air, water and temperature. It is not stored in the body so we need a regular supply.
Recommended Dietary Requirement (RDI)
The dietary recommendation for vitamin C in Australia is:
- 40 mg for children
- 45mg for adults
- 60 mg for pregnancy
- 85 mg for breast feeding.
Many people take much more than the RDI in supplements when it is pretty easy to get sufficient in diet. The national academy of science in the USA sets an upper tolerance of 2000 mg or 2 grams.
What does Vitamin C do?
It helps protect cells from free radical damage, lowers the risk of cancer, helps to regenerate Vitamin E supplies and improve iron absorption.
You should check your Vitamin C intake if you are prone to colds, or have poor healing of wounds.
What are the best sources of Vitamin C?
Fruits and vegetables are the best sources of Vitamin C and the brighter the colour the better. Some good examples are:
- Red capsicum- 1 cup- 175mg
- Broccoli- 1 cup =125mg (1 stalk the daily requirement)
- Brussel Sprouts- 1 cup = 95 mg
- Strawberries- 1 cup = 80mg
- A medium orange= 70 mg
- 1 Kiwi fruit= 55 mg
- ½ grapefruit= 50 mg
- A medium tomato= 35 mg
- Lemon juice- ¼ cup= 30 mg
- Parsley- 2 tablespoons= 10 mg
Incorporate fresh vegetables and fruit as often as you can in your daily eating. Make sure to buy them fresh, store for the minimum time in the refrigerator and if cooking, make it tender crisp and serve immediately. If you have produce in the garden that is even better.
Added to site on : Monday, 23 May 2011