SOURCES OF VITAMIN C

SOURCES OF VITAMIN C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin and, as a result, is not stored by the body. This means we need to ensure we get adequate amounts from the food in our diets, each day.

* BROCCOLI: Whether eaten raw or cooked, broccoli is a useful source of vitamin C. It can be eaten as crudités or added to a juice or smoothie. You may prefer to lightly steam it as an accompaniment to your main meal, or add to a number of recipes, including soups, stir-fries or salads.

* GREEN PEPPERS: They are very versatile, less sweet to the taste, they make useful additions to stir-fries, Turkish eggs and when added to a zesty salsa.

* GUAVA: They are a tropical fruit that can be eaten by scooping out the inside or eating it whole without the skin. You will need to remove the seeds in larger fruit. They can be juiced, added to fruit salads or made into a jam.

* ORANGE: Many of us enjoy this bright, juicy fruit often. Try adding segments of orange to salads, fruit salads or used to top breakfast bowls . A single orange contains all your daily vitamin C needs as well as a good mix of vitamins and minerals including folate, calcium and magnesium.

* PAWPAW: It is a tropical fruit with soft flesh. It can be added to salads, made into a salsa, used in a smoothie or a dessert. Half a small pawpaw will easily provide your vitamin C needs, along with some vitamin A, folate and potassium.

* RED PEPPER: Half a large red pepper contains over twice your daily vitamin C needs, as well as reasonable amounts of vitamins E and K, folate and fibre. A versatile ingredient red peppers can be added to soups, stews and stir-fries as well as eaten in salads.

* STRAWBERRIES: Deliciously sweet, low calorie and with just seven berries making 1 of your 5 a day, strawberries are a great healthy treat. An 80g serving provides all your daily vitamin C needs and is rich in polyphenols, including strawberries in your diet may improve digestion, brain function and support heart health.

* LEMONS: One whole raw lemon contains 45 mg of vitamin C. The vitamin C in lemon juice also acts as an antioxidant, which is evident in its ability to prevent other fruits and foods from browning. Lemon juice has also been found to lower blood pressure and reduce the effects of bread on blood sugar.