Food sources of vitamin C

Vitamin C is widely distributed in both plants and animals, occurring mostly 80-90% as ascorbic acid but also as dehydroascorbic acid.

It is well established that the most important food sources of vitamin C are fresh fruits and vegetables. Foods rich in vitamin C include citrus fruits –oranges, grapefruit, limes and lemons , bell peppers, kiwi fruits, strawberries, tomatoes, and broccoli.

Potatoes also are a fair sources although the content of vitamin C is relatively low due to people consume large quantities of potatoes. Many people meet their needs of vitamin C simply by drinking orange juice.

The vitamin C content of most foods decreases dramatically during storage owing to the aggregate effects of several processes by which the vitamin can be destroyed. Ascorbic acid is susceptible to oxidation dehydroascorbic acid.

It is also easily destroyed by exposure to redox transition metals such as iron and copper. Substantial losses of vitamin C can occur during storage and are enhanced greatly during cooking. Losses in cooking are usually greater with such methods as boiling because the stability of ascorbic acid is much less in aqueous solution.

Ascorbate oxidases, released from vegetables during cutting or wilting, help to destroy vitamin C. Vitamin C containing foods must be protected against exposure to oxygen to prevent losses.

Vitamin C is absorbed from the duodenum into the circulatory system. It’s the taken up by the retina, adrenal glands, liver, spleen kidneys and other organ. Up to 90 percent of dietary vitamin C is absorbed.

Daily intake is necessary due to vitamin C water solubility.

Food sources of vitamin C