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Foods High in Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin which is essential for normal functioning of the body. Unlike most mammals, humans don't have the ability to make their own vitamin C. We must therefore obtain vitamin C through our diet.
Because it isn't stored in the body, you should eat foods high in vitamin C every day. The FDA recommends that we get 60 mg of vitamin C per day. It should be noted, however, that the RDA is not based on what is required for optimum health, says Hans Larsen in an article entitled Vitamin C: Your Ultimate Health Insurance. “The RDA is simply the amount required to avoid scurvy, the most obvious deficiency disease.”
“Many experts are now realizing that the RDA of 60 mg/day is far too low to provide for optimum health and protection against disease,” says Larsen. “A team of medical researchers at the National Institutes of Health in the USA recently completed a study designed to determine the vitamin C requirements of healthy, young men. They found that a minimum intake of 1000 mg/day was required to completely saturate the blood plasma with vitamin C. They also found that vitamin C should be taken in divided doses throughout the day as urinary excretion increases rapidly when individual doses exceed 500 mg.
Most of us think of citrus fruits as being the best source of vitamin C. You'd get 60 mg/day from about 3/4 cup of orange juice. Although citrus fruits are a great source of vitamin C, other not so obvious foods contain vitamin C as well. Here are some ways to put vitamin C on your table, says Robyn Webb in an article to the Diabetes Forecast:
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