Vitamin C / Ascorbic Acid
Vitamin C (ascorbic acid) is a water-soluble vitamin that plays an important antioxidant role in the body. Humans are among a small minority of animals which cannot synthesize this vitamin and therefore must consume it in their diet. Vitamin C helps regenerate vitamin E supplies (another antioxidant vitamin) as well as facilitate iron absorption and helps cleanse the liver.
Vitamin C Foods
Vitamin C is plentiful in many ripe fruits and vegetables. Drinking just one green smoothie each day will provide adequate levels of vitamin C since most of our recipes contain 100% or more of the recommended daily allowance (RDA) of vitamin C.
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SMOOTHIE FOODS
– Red pepper |
VEGETARIAN FOODS
– Broccoli |
Vitamin C Deficiency
Vitamin C deficiency causes scurvy disease. Other deficiency symptoms might include frequent viral infections (colds), slow wound healing and potential lung-related problems.
Vitamin C Toxicity
High doses of vitamin C may result in diarrhea, indigestion, nausea, vomiting, headache, fatigue, poor sleep and flushing of the face. This could occur through the over-consumption of vitamin C-rich fruits or the overuse of supplements.
The Effects of Cooking On Vitamin C
Vitamin C decomposes during cooking and up to 80% of it can be leached out of foods while boiling. The vitamin can be retained in cut fruit when stored in the fridge for a few days. Freezing and canning are also known to significantly reduce available vitamin C in processed foods.
I recommend only eating foods rich in vitamin C in their raw, whole state or blended into a green smoothie and then immediately consumed.
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Tags: ascorbic acid, Nutrition, vitamin c
