Vitamin C in fruits:: Vitamin C is also known as Ascorbic acid. It is a water-soluble vitamin that can be added to food products or found naturally in some foods. It is one of the essential vitamins required for the body. Vitamin C cannot be made by the body. Hence, it should be obtained from food or supplements.
Vitamin C or Ascorbic acid is involved in many functions of the body. Like the production of collagen, the neurotransmitter. Vitamin C is an antioxidant that plays a significant part in boosting the immune system and works on the absorption of iron found in plant food.
Vitamin C deficiency causes many problems in the body. Scurvy is one of them and its symptoms include weakness, gum disease, swelling, joint pain, and poor wound healing. If it is left untreated, scurvy is fatal.
Until the end of the 18th century, many sailors traveling on long voyages died of scurvy. In the middle of the 18th century, Sir James Lind, a surgeon in the British Navy, conducted experiments and found that eating citrus fruits or juices could cure scurvy. It was not until 1932 that scientists established that ascorbic acid was the active ingredient.
The generally recommended amount of vitamin C per day, consult a doctor first, especially for children:
Age Group Dose in ml
Pregnant Women 80
Lactation Women 115
Note here that smokers need an additional 35 milligrams per day of vitamin C more than non-smokers.
Potatoes, citrus fruits, tomato juice, and other vegetables are the best sources of vitamin C. Remember, all citrus fruits contain vitamin C and antioxidants for the body. If you want to intake vitamin C food, mark citrus food. Kiwi, broccoli, strawberries, and cantaloupe are also rich in vitamin C. Vitamin C may be added to some breakfast cereals.
The Vitamin C content of food decreases as a result of prolonged storage and cooking because ascorbic acid is a solvent in water and is destroyed by heat, and steaming or microwave cooking might decrease this.
Eating five servings of different fruits and vegetables each day can give multiple hundred milligrams of L-ascorbic acid.
There is vitamin C in nutritional supplements, but it is not recommended to take them unless on the recommendation of a doctor.
Here is a table showing L-ascorbic acid substances in certain vegetables and fruits
Food and amount Content of L-ascorbic acid in ml
Fresh sweet red pepper, half a cup 95
Squeezed orange, 3/4 of a cup 93
Medium orange 70
Grapefruit juice, 3/4 of a cup 70
Medium kiwi 64
Fresh sweet green pepper, a portion of a cup 60
Cooked broccoli, a portion of a cup 51
Chopped fresh strawberries, a portion of a cup 49
Grapefruit, a portion of a medium 39
Fresh broccoli, a portion of a cup 39
Tomato juice, 3/4 of a cup 33
Cooked cabbage, a portion of a cup of 28
Fresh cauliflower, a portion of a cup of 26
Prepared potato, medium-sized 17
Fresh tomato, medium grain 17
Vitamin C Supplementation
Vitamin C supplement is another way to balance the body’s requirement of vitamin C. The market offers a variety of vitamin C supplements, each with special qualities and advantages. The following are some typical vitamin C supplementation forms:
- Ascorbic Acid: The most fundamental and popular type of vitamin C supplement is ascorbic acid. Pure vitamin C, or ascorbic acid, is readily absorbed by the body. It comes in a variety of forms, including pills, capsules, and powders. The easiest way to consume it is through vitamin C effervescent tablets. They are delicious and better to absorb.
- Buffered Vitamin C: Ascorbic acid that has been mildly modified by the addition of minerals like calcium, magnesium, or potassium is known as “buffered vitamin C.” These supplements are easier on the stomach and less acidic, making them suited for people with delicate digestive systems.
- Bioflavonoids and vitamin C: Bioflavonoids are plant chemicals that enhance the absorption and efficiency of vitamin C. These supplements frequently contain ingredients that provide extra antioxidant effects, such as rutin, hesperidin, and quercetin.
- Liposomal Vitamin C: Vitamin C that is encased in small lipid bubbles called liposomes, or “liposomes,” to preserve it while it travels through the digestive system, is known as “liposomal vitamin C.” This increases its availability and absorption in the circulation.
- Ester-C: Calcium ascorbate and vitamin C metabolites are combined in the proprietary vitamin C form known as ester-C. It is thought to act in the body for a longer period and may be more tolerable for certain people.
- Sodium Ascorbate: Because it is coupled to sodium, sodium ascorbate is a better option for people who want to avoid vitamin C in its acidic forms.